Nutrition and Aging

I wish I could go back in time and tell my 20-something self a few things about nutrition—and about how our bodies change as we age. Back then, I was chasing “health” through diets, food rules, and the constant pressure to be thinner.

Now, as someone who’s entered the menopausal chapter of life, I see it so differently. Aging well isn’t about perfect eating, or fighting your body’s changes. It’s about building a relationship with food that’s flexible, kind, and sustainable for life.

In your 20s, your body might feel strong and resilient. You can bounce back after late nights and pizza runs. But diet culture still sneaks in. Maybe you’re counting calories, skipping carbs, or chasing an ideal weight you think will make everything fall into place. The truth is, restricting or labeling foods “good” or “bad” can set you up for a lifelong struggle. It’s exhausting. And it doesn’t prepare you for the reality that bodies do change—and that’s not a failure.

Fast forward a couple decades, and here comes menopause. Hormones fluctuate, metabolism shifts, and your body might feel foreign. You may feel hungrier, or crave different foods, or notice weight redistributing. I have seen diet culture make attempts to swoop in and sell you detoxes or miracle plans. But please hear me: menopause isn’t a problem to “fix.” It’s a transition. You deserve nourishment, not punishment.

As I think about this, across the decades, here’s what truly matters for aging well:

• Eat consistently. Skipping meals or restricting leads to energy crashes, cravings, and stress. Whether you’re 25 or 55, your body thrives on regular fuel.
  
  

• Honor hunger and fullness. This sounds simple, but diet culture trains us to ignore these cues. Practice checking in with your body, not external rules.
  
  

• Include protein and fiber. Especially in menopause, protein helps maintain muscle, and fiber supports digestion and keeps you fuller longer. Remember, there’s no single “perfect” way to eat.
  
  

• Enjoy food emotionally and physically. Food isn’t just fuel. Food is  comfort, connection, abd pleasure. You’re allowed to enjoy a slice of cake without guilt.
  
  

• Be gentle with yourself. Bodies shift shape and size through the decades. That’s normal. It doesn’t mean you’re failing.
  
  

Aging well isn’t about defying time or fitting back into jeans from college. It’s about having the energy to live your life, feeling comfortable in your skin, and savoring food without fear.

Whether you’re building habits in your 20s or navigating menopause, the best gift you can give yourself is compassion—and permission to nourish your body with care, not criticism.

As a licensed Clinical Behavioral Therapist and Intuitive Eating Counselor, I’m here to support you. If you’d like to explore working together, feel free to reach out at rachel@livehealthynyc.com.

Vacation Food Stress

Vacation Food Stress at Any Age: You’re Not Alone. And You Deserve Joy!

I have a confession to make: even after years of unlearning diet culture, and even after helping others do the same, I still sometimes hear that little voice pipe up when I’m getting ready for a vacation.

It doesn’t matter if you’re in your 20s or your 50s (or anywhere in between): vacations have a way of stirring up all our old worries. Questions start swirling in our minds: Will there be “healthy” options? Will I be able to work out? Will I gain weight? Will my clothes feel tight when I get home?

Everywhere we look from your Instagram feeds, to magazines, and wellness programs, someone is offering tips on how to “stay on track” while traveling, as though vacations are dangerous territory we must navigate perfectly. If we don’t, it’s implied that we’ve somehow failed.

For younger women, there’s often the pressure to look a certain way in vacation photos, to appear effortlessly fit and happy. For women going through menopause, there’s a different layer of vulnerability: our bodies may already be changing in ways we didn’t expect, and the idea of a trip adding more change can feel overwhelming.

The truth is, diet culture doesn’t discriminate by age. It’s relentless. But here’s something I want you to hear: your body deserves respect and nourishment on vacation, just like it does at home.

I remember one trip years ago when I packed half my carry-on with protein bars and “safe” snacks, just in case. I’d find myself thinking, Should I eat the pasta? What about a chocolate croissant? If I skip dessert tonight, will that cancel out the pasta I want for lunch tomorrow?

I spent so much time and mental energy strategizing about food that I wasn’t fully present. Over time, I’ve learned that vacations should be about collecting experiences, not guilt. And that freedom takes practice. If you’re feeling nervous about food on your next trip, here are a few gentle tools that help me, and might help you, too:

✅ Watch Your Self-Talk
Instead of saying, “I’m going to blow it,” try, “I’m going to explore and enjoy.” Instead of, “I have to burn this off,” try, “I want to move my body because it feels good.” Your words shape your experience.

✅ Keep Gentle Routines
If total freedom feels scary, anchor your day with familiar habits, like a satisfying breakfast or a planned afternoon snack. It’s not about rigid rules. It’s about feeling grounded.

✅ Seek Non-Food Joy
Savor the things that have nothing to do with calories: the small town you are exploring, the hike you are taking, laughter with friends, and sunsets that make you forget your phone.

✅ Give Yourself Permission
You’re allowed to enjoy dessert, cocktails, or late-night gelato without promising yourself that you’ll “make up for it.”

✅ Extend Compassion
If you overeat or feel anxious, pause. Breathe. You’re not a failure. You’re a human being learning to trust yourself again.

Vacation food stress is real, but it doesn’t have to control your trip. At any age, you deserve pleasure, adventure, and memories that go far beyond what’s on your plate.

Here’s my wish for you: may your next trip be filled with kindness, to your body and your spirit. And if you’re still figuring it out, that’s okay. You’re not alone.

As a licensed Clinical Behavioral Therapist and Intuitive Eating Counselor, I’m here to support you. If you’d like to explore working together, feel free to reach out at rachel@livehealthynyc.com.

Me Time in My Closet

Do you ever head out the door and, all of a sudden have a second thought that’s something like “Ugh, I should have worn something else…”? You replay all the other options in your closet—the jeans you love, that breezy top you forgot about—and suddenly feel like you’ve made the wrong choice. I can’t count how many times I’ve done this. Sometimes I tell myself I need a total clothing overhaul. Then I head back into my closet, determined to reorganize my clothes and figure out what feels right because when I really slow down, I realize it’s not just about the clothes—it’s about the season of life I’m in, and how my body is changing. And the thing I am learning especially during perimenopause and menopause: getting dressed isn’t just about fashion. It’s about feeling. 

Perimenopause and menopause can make something as simple as getting dressed feel surprisingly loaded. What once fit without a second thought now pinches or clings. Fabrics that used to feel soft against my skin might suddenly irritate me! And behind all of that is the quiet grief of not quite recognizing my own reflection.

If you’ve stood in your closet looking at yourself in your full length mirror like I have (maybe with tears welling up or just disbelief), please hear me: You are not alone. And there’s nothing wrong with you.

It’s truly comforting for me to think of intuitive eating here- because it’s really about listening to your body without judgment. Honoring hunger. Respecting fullness. Savoring satisfaction. And that same approach can help when you’re getting dressed.

Instead of trying to squeeze yourself into an old idea of what you “should” wear, or what size you “should” be, you can pause and ask: What feels good right now?

Our bodies are wise and resilient, and they change—sometimes faster than we’re ready for. Hormonal shifts can affect weight distribution, skin texture, and how we feel in our own skin. And while it can be frustrating, it’s also deeply human. Just like eating in tune with hunger cues, dressing intuitively is about responding to what you need today, without guilt.

My style doesn’t have to fit neatly into a box—or into old jeans or a skirt. And sometimes, finding what feels good means reorganizing my closet, and asking: Does this feel comfortable on my body today? If the answer is no, it’s okay to let it go.

If you’re in the middle of this season, know that it’s okay to grieve and give yourself the space to feel that.  It’s okay to feel frustrated. But also give yourself permission to explore what feels good right now and remember: your worth has nothing to do with the size stitched into a label. You are still you—beautiful, strong, and deserving of comfort.

And if today happens to be one of those days when nothing feels right, be gentle with yourself. Pull on your softest robe. Light a candle. Take a breath. Offer your body gratitude for all it’s carried you through.

Start there. Start with kindness. And start with whatever feels good—for you—today. As a licensed Clinical Behavioral Therapist and Intuitive Eating Counselor, I’m here to help you integrate these practices into your life. If you're interested in working with me, feel free to reach out at rachel@livehealthynyc.com

Inside-Out Body Confidence

There was a time when I was a teen that I didn’t like being so tall and everyone thought that resembled Twiggy, the 60’s cultural icon. Even at a young age, I believed my body’s value was directly tied to how I looked, specifically, how thin I was. Smaller jeans, smaller meals, smaller presence. I chased “skinny” like it was a prize—like achieving it would unlock some lasting confidence or peace.

Spoiler alert: it didn’t. 

Thankfully that was a long time ago.

Now, in this season of my life, I’m unlearning that old definition of success and replacing it with something more sustainable—healthy. Not “clean eating” obsessed or hyper-disciplined fitness routines, but true, holistic well-being. The kind that asks, How do I feel today? Not, How do I look?

Because here’s the truth I’ve come to: skinny doesn’t always mean healthy. And healthy doesn’t always mean skinny.

This shift didn’t happen overnight. It came from years of work. I can breathe with confidence that I have  finally learned to quiet my inner critic. It came from watching my body change through the various stages of hormonal life like perimenopause, menopause and recovery and realizing that what I really wanted wasn’t to look like I used to, but to feel good in my body again.

These days, I move my body not to burn calories or to shrink it, but to support it. I strength train because I love feeling strong and want to lift my cases of water and groceries without strain. I walk because fresh air feels good and I love smelling the flowers (despite my seasonal allergies!). I stretch because I need to warm my body up and metaphorically speaking “flexibility is freedom”. And I eat not to be “good,” but to feel nourished, clear-headed, and stable. 

There’s joy in this kind of care! A quiet confidence that doesn’t depend on fitting into an old dress or jeans or last summer's bathing suits, but feeling a sense of liberation from the constraints of diet culture. 

And let me say this clearly: you can want to feel good in your body without punishing it.

You can prioritize health without chasing thinness.
You can appreciate your body’s softness and its strength.
You can opt out of the constant striving and still be committed to care.

This mindset isn’t always celebrated. Even now, we’re flooded with messages telling us that smaller is better, that youth equals beauty, that menopause means decline. But I believe we’re allowed to rewrite the story. We’re allowed to say: my body is not a project. It’s my home. And I’m learning how to take better care of it—not because it needs fixing, but because it deserves my attention.

So if you’re tired of chasing skinny, I see you. I’ve been there. And I can tell you—there’s another way. It’s slower. Gentler. Quieter. And it’s also more lasting.

Let’s stop asking, “How do I look?” and start asking, “How do I feel?”

Let that be your new metric. Let that be your new motivation. As a licensed Clinical Behavioral Therapist and Intuitive Eating Counselor, I’m here to help you integrate these practices into your life. If you're interested in working with me, feel free to reach out at rachel@livehealthynyc.com

Body Confidence More

Last week I heard from so many women who really connected with my post on “Body Confidence in the Age of Constant Reflection (and Menopause)”. Your messages moved me because I really get it. I do! Feeling at home in your body, especially as it changes, can feel like an uphill climb. So I’ve been sitting with all of this—your stories and my own—and I wanted to continue the conversation.

Learning to feel good in your body—really good—is not just about changing how she looks. It's about tending to both the inner dialogue and the outer care in a way that feels supportive, not punishing. It’s a layered practice: emotional, physical, and deeply personal. Wow, this is not easy. And I will be honest, for a long time, I focused only on the external. If I could just lose the weight, tone the muscle, fix this or that, then I’d feel confident. I wanted to look a certain way in hopes that I would “be” a different version of myself. But no matter how my body changed, that feeling of not being enough always lingered. But the real truth? Confidence doesn’t come from achieving a certain look. It comes from shifting your relationship with your body—from the inside and the outside.

Let’s start with the internal stuff. Think about what you say to yourself when you see your reflection, whether in your closet mirror, a store dressing room or outside walking and catch a glimpse of yourself in a window. Is it critical? Judgmental? Would you talk to your friend that way?

That voice—often critical and conditioned by years of cultural messaging—needs our attention. Not to silence it with fake positivity, but to soften it with compassion. This is where we can practice “Somatic Respect” -a concept that involves recognizing and attending to bodily sensations, emotions, and needs as valid and valuable sources of information for personal growth and well-being. Respecting what your body has gone through (in my most recent case overcoming back surgery) and what it does for you (like walking up the flight of stairs) is pretty amazing! Practices like mindfulness, intuitive eating, and journaling are tools that can help you practice somatic respect. You start to catch those old scripts (“you should be thinner,” “you looked better before”) and replace them with something more kind and curious: “How am I feeling today? What do I need?” Ok, I know that affirmations can feel cheesy at first, but actually, over time, they rewire how we speak to ourselves. Saying, “I am more than a body,” or “My worth is not tied to how I look,” might not click right away—but repeated with intention, they can truly become anchors.

Working externally doesn’t mean pursuing an ideal. It means caring for the body you have with respect and consistency. Moving in ways that feel good—not punishing. Feeding yourself in a way that nourishes—not restricts. Dressing in a way that makes you feel like you—not like you’re hiding or squeezing into a trend.

I can say first hand that there’s something powerful about strength training, dancing, stretching, or walking—not because of how your body will look, but because of how it feels. Hydrating, sleeping well, getting outside—these aren’t just wellness buzzwords. They are acts of care that help reconnect you to your physical self. And over time, those small, consistent actions can rebuild a sense of safety and pride in your body

This work—internal and external—is a practice, not a destination. I notice that some days I feel great! And then there are some days, not so much. But over time, with patience and compassion, you’ll notice the inner critic gets quieter, and the connection gets stronger.

You’ll realize: Confidence isn’t about perfection. It’s about presence. And your body—exactly as it is—deserves to be lived in, loved, and respected, from the inside out. As a licensed Clinical Behavioral Therapist and Intuitive Eating Counselor, I’m here to help you integrate these practices into your life. If you're interested in working with me, feel free to reach out at rachel@livehealthynyc.com

Body Confidence

Body Confidence in the Age of Constant Reflection (and Menopause)

I recently listened to a podcast by Mel Robbins, and something she said hit me hard: we were never really meant to see ourselves this much. She was talking about how, for most of human history, we didn’t spend hours a day looking at our own reflections. But now, between selfies, Zoom meetings, FaceTime, and social media, we’re constantly confronted with our image—often in unflattering lighting and from awkward angles.

And she’s right. It makes sense why so many of us feel more self-conscious than ever. We’re watching ourselves in real time, judging every wrinkle, every bulge, every perceived imperfection. And who really posts a “bad” photo? I know I don’t. I take one, two, sometimes ten photos, trying to find that perfect angle. I ask myself: Do I look tired? Do I look bloated? Is this outfit working? Nine times out of ten, I delete the photo anyway because it never quite feels “good enough.”

If I’m being completely honest, and this is not easy to admit- I’ve become more preoccupied with how I look as I’ve gotten older—not less. I always thought this part of life would come with more self-assurance, a kind of “take me or leave me” attitude. But in reality, going through menopause has challenged my body confidence in ways I didn’t expect.

My body is changing. The weight isn’t coming off like it used to. My skin feels different. My hair is thinning. I’ve gone from feeling strong and in control to wondering what’s happening to the person in the mirror. And when those changes are paired with a culture obsessed with youth, beauty, and curated images, it can feel like a double blow.

But here’s what I’m learning, slowly and imperfectly: my body is not betraying me—it’s transitioning. It was a long time ago, but just like puberty was a shift into womanhood, now menopause is a shift into a different kind of strength. It’s not easy. Some days I feel uncomfortable in my skin. Some days I long for the body I used to have. But I’m also starting to understand that confidence at this stage isn’t about looking the same as I did ten or twenty years ago. It’s about redefining what beauty and self-worth look like now. And I can tell you, I am really trying hard to lean into this new identity.

I want to leave behind the version of me who judges herself in every photo or cringes at her reflection on a Zoom screen. She’s tired. She deserves compassion. She deserves rest. And honestly? She deserves to be free.

So I’m choosing to see my body differently. To thank it for carrying me through sleepless nights, hormonal roller coasters, and decades of life. I’m learning to be kinder to her, even when she doesn’t fit the mold. Because maybe real body confidence isn’t about loving every part of ourselves all the time—it’s about accepting ourselves enough to live fully anyway.

To any woman reading this who feels a little lost in her changing body: I see you. You are not alone. This phase of life can feel disorienting, like a stranger in your own skin. You are still vibrant, valuable, and beautiful—maybe even more so. You are not less- you are becoming- still! As a licensed Clinical Behavioral Therapist and Intuitive Eating Counselor, I’m here to help you integrate these practices into your life. If you're interested in working with me, feel free to reach out at rachel@livehealthynyc.com

Consistency

One of the most freeing things I’ve learned on my journey toward a more balanced, compassionate relationship with food and myself is this: It’s not what you do on one day, it’s what you do on most days that counts.

Honestly, take the pressure off. Have the cake. Enjoy the cookie.

Your health, your well-being, your relationship with food and body—it isn’t built in one perfect day or broken by one indulgent moment. It’s the rhythm you create over time that really shapes how you feel.

That said, it does help to get curious about your patterns. Are you the kind of person who eats one cookie and feels satisfied? Or do you find yourself eating the whole bag and still not quite feeling full—physically or emotionally? There’s no shame in either. But noticing these patterns gently, without judgment, can open the door to real understanding. And from understanding comes choice. From choice comes change.

This is where self-awareness becomes our most powerful tool. When we start to pay attention—really pay attention—to what we need, what we’re craving, what helps us feel good in our skin, we begin to move from autopilot to intention.

And let me be clear: this isn’t about being perfect. It’s not about controlling every bite or nailing every workout. It’s about knowing yourself. Tuning in. Being honest and kind at the same time.

Sometimes we can do the hard things—wake up early, go to the gym, cook a nourishing meal, say no to something that drains us. And those days feel really good, don’t they? But sometimes, we just can’t. And on those days, we don’t need more pressure—we need grace.

One thing that’s helped me a lot is having a morning routine that grounds me. I never really even thought about this until I did. It’s nothing fancy- just a few things I try to do most days: I wake up slowly, stretch, and set a small intention. I drink my water, enjoy my coffee in a favorite mug and appreciate the quiet before the day begins. This small act of consistency reminds me: I can take care of myself. Even when life feels chaotic, these little anchors help me feel steady.

Over time, these simple habits—paying attention, being kind to myself, moving with intention—have changed so much. They’ve helped me feel more at home in my body, more connected to my choices, and less thrown off by the ups and downs.

So if today didn’t look how you wanted it to—if you skipped the gym, ate the thing, lost your patience—it’s okay. One day doesn’t define you. You’re not meant to get it “right” all the time. You’re meant to keep showing up. Gently. Consistently. With love.

Because what you do on most days? That’s what builds your life. As a licensed Clinical Behavioral Therapist and Intuitive Eating Counselor, I’m here to help you integrate these practices into your life. If you're interested in working with me, feel free to reach out at rachel@livehealthynyc.com

Stand Tall

Standing Tall with Intuitive Eating: Confidence from the Inside Out

For as long as I can remember, my mom and dad would tell me, “Stand up straight!” At the time, it felt like one of those endless reminders parents give, but I have to admit — I’m really glad they did. I’m 5’9”, and I genuinely love being tall. These days, my son and daughter both tower over me (when did that happen?), but when I pull my shoulders back and hold my head high, I feel grounded, capable, and strong — like I can take on the world, even if it’s just in my imagination.

What’s funny is, standing tall has nothing to do with how I look, my body size, or how attractive I appear to anyone else. It’s about how I feel. There’s a quiet energy and confidence that rises when I literally hold myself up. And over time, I’ve realized: that same kind of inner strength shows up in how I relate to food and my body — especially through intuitive eating.

Good posture isn’t just about appearances. Sure, standing tall can make you look more confident, but it also affects the way your muscles engage, your breathing, your digestion — even how your face looks. When you slouch, your spine curves, your shoulders roll forward, and your internal organs (especially your gut!) get compressed. That compression can lead to bloating, slower digestion, and even long-term inflammation. On the other hand, standing with proper posture helps your body align and function better — from head to toe.

That same kind of alignment — being in sync with your body — is exactly what intuitive eating is all about.

Intuitive eating is standing tall on the inside. It’s holding your ground when the world around you is full of diet noise and food rules. It’s trusting your body’s signals — hunger, fullness, satisfaction — and making choices that honor you. When you practice intuitive eating, you’re literally choosing to listen, respect, and respond with care. It’s not about looking a certain way; it’s about feeling connected to yourself.

When I choose to eat what satisfies me, when I pause to ask how hungry I am or how a meal made me feel, I’m aligning with myself in the same way I align my spine when I stand tall. And just like posture, intuitive eating takes awareness and a little practice — but the benefits are long-lasting. You feel more grounded, less reactive. More in tune, less at war with your body.

So yes, stand tall. Not just with your posture, but in your choices. In how you feed yourself. In how you show up for your body each day. Whether you’re sitting down for a meal or walking through life, that quiet confidence you feel when you trust yourself? That’s powerful.

And you deserve to feel it — inside and out. As a licensed Clinical Behavioral Therapist and Intuitive Eating Counselor, I’m here to help you integrate these practices into your life. If you're interested in working with me, feel free to reach out at rachel@livehealthynyc.com

Memorial Day 2025

Hope you're in a place you love, doing something that feels good for you. Enjoy the day off! 

The Power of Friendship

The Power of Friendship in Our Intuitive Eating Journey

Friendship, at its heart, is about connection—being seen, heard, and supported by someone who understands you. In a world that often asks us to hustle, shrink, or strive for perfection, friendships can offer a place of exhale. 

And when it comes to intuitive eating, that kind of grounded support is not just comforting—it can be transformative.

Intuitive eating invites us to turn inward, to listen to our bodies, and to trust ourselves with food again. But this journey isn’t always easy, especially if we’ve spent years tangled in diet culture, labeling foods “good” or “bad,” or battling guilt after meals. Having a friend (or maybe a circle of friends) who honors your intuitive eating journey can make all the difference.

I remember a moment one summer evening after dinner and we walked to the ice cream store. I was struggling between having a cone or waiting til I got home to have some fruit.  I hesitated between ordering what I wanted and what I thought I should have. My friend looked at me and said without shame, and with clarity, "It's okay. You can enjoy the cone”. That one sentence melted years of silent shame. In her presence, I didn’t feel judged or like I had to explain myself. 

I just felt... safe.

Of course, not every friend will immediately understand intuitive eating—especially if they’re still wrapped up in diet talk or body image struggles. But even then, your honesty might plant a seed. Some of the most heartfelt conversations I’ve had about food and body respect started with simply sharing my story. You might be surprised by how many people are longing for a gentler way too.

The best friends will hold you accountable—not to restriction or control—but to compassion. Friends can remind us that food is not just fuel, but also connection, celebration, and nourishment on many levels.

So if you’re walking this path and feeling alone, please know—you’re not. Reach out. Share a little. Start small. Maybe it’s a walk, a cup of coffee, or a simple text. Healing doesn’t have to happen in isolation.

Because intuitive eating isn’t just about food—it’s about connection. And we were never meant to do this life alone. As a licensed Clinical Behavioral Therapist and Intuitive Eating Counselor, I’m here to help you integrate these practices into your life. If you're interested in working with me, feel free to reach out at rachel@livehealthynyc.com

Staying Calm

Staying Calm in a Chaotic World Through the Lens of Intuitive Eating

Let’s be honest—these days, staying calm can feel like a full-time job. Between the endless news cycle, social media scrolls, jam-packed schedules, and the constant push to do more and be more, it’s no wonder so many of us are running on edge.

But here’s something we don’t talk about enough: how much of our daily stress is wrapped up in our relationship with food. It’s not just about what’s on our plates—it’s how we eat, when we eat, and all the feelings that come along for the ride. From guilt and pressure to confusion and comparison, it’s a lot to carry.

Just look at the surge in conversations around weight loss drugs. It’s a clear sign that we’re all trying to make sense of food, body image, and wellness in a world that rarely gives us room to slow down and listen to what we really need.

It’s no surprise, then, that many of us feel unmoored when it comes to food. We’re constantly bombarded with mixed messages—eat this, not that; track every bite; suppress your cravings; chase discipline at all costs. In the chaos, our connection to food becomes one more source of stress instead of nourishment. We spend so much time trying to “get it right” that we forget how to actually feel good. 

This is where we need a different kind of approach—one rooted in self-trust, not self-control. That’s where intuitive eating offers something calming.

This approach isn't just about food. It's about self-trust. When we’re stressed, many of us turn either to food for comfort or restrict it in an effort to control something. Neither extreme fosters calm. Intuitive eating helps you notice your body's signals without judgment. Are you truly hungry? Are you emotionally depleted? What would actually feel good right now? These questions invite pause. This mindfulness creates space—a breath between stimulus and response. And you can finally get off of that hamster wheel! When you reject the idea that your worth is tied to your weight or your food choices, you become more present, more grounded.

And In a chaotic world, this presence is power.

You can bring calm into your day through small, intentional food rituals: A quiet breakfast before the world wakes up; cooking a nourishing meal; eating lunch without screens and enjoying each bite without multitasking.

These moments of connection ground you. They remind you that no matter how chaotic the world becomes, you can always return to yourself.

Staying calm isn’t about controlling your environment. It’s about being present and remembering that you have inner wisdom and that listening to it is a form of calm in itself. In a noisy world, listening to your body might just be the most revolutionary, calming thing you can do.

Transitions and My Body

Twelve Seasons and a Shifting Body

Living in New York has taught me that we don’t really have four seasons—we have twelve. There’s Winter, Fool’s Spring, Second Winter, Spring of Deception, Third Winter, The Pollening, Actual Spring (hello, finally), Summer, Hell’s Front Porch, False Fall, Second Summer, and Actual Fall.

It sounds dramatic, but if you’ve lived here, you know it’s true. And as funny as it can be, the constant shifting makes everyday decisions—like what to wear or eat—surprisingly hard. One day I’m in a sweater, the next I’m sweating in a T-shirt. My body can’t keep up. Some mornings I wake up craving something warm and grounding, and by lunch I’m suddenly craving fruit and ice water like it’s July.

These transitions don’t just mess with the weather app—they mess with how I feel in my body. I find myself questioning: Am I bloated? Am I tired? Am I uncomfortable in my clothes, or just reacting to the climate whiplash? I start wondering if something is wrong with me, when really, the environment is shifting faster than I can regulate.

This is where intuitive eating has been a grounding practice for me. Instead of sticking to rigid food rules or trying to “correct” my body when it feels off, I try to tune in more closely: What is my body actually asking for today? What feels comforting, nourishing, or satisfying—not just physically, but emotionally?

Some days, that means soup in April. Other days, it means a salad in January. Some days, it’s pajamas at 5pm and other days it’s an evening walk just to move some of the confusion out of my body.

Transitions—whether seasonal or internal—are disorienting. And I tell myself that it’s okay if you don’t feel totally “yourself” in your body all the time. We aren’t meant to be static. Just like the weather, we shift. We bloat, we sweat, we crave rest, we crave movement. It’s not a failure—it’s nature doing its thing.

So if you’re feeling a little off, a little puffy, a little unsure of what to wear or eat or how to feel: you’re not alone. Give yourself the grace to be in transition. Your body is listening, even when it feels confused. Trust it. Feed it. Be gentle with it. Let it catch up with the season—whatever that season happens to be today.

As a licensed Clinical Behavioral Therapist and Intuitive Eating Counselor, I’m here to help you integrate these practices into your life. If you're interested in working with me, feel free to reach out at rachel@livehealthynyc.com

Morning Rituals

Beginning the Day with Presence: A Morning Ritual Rooted in Intuitive Eating

What if the way you start your morning could change the way you experience your entire day?

Before the world fully wakes up, there’s a quiet moment—soft, still, and full of possibility. I’ve come to treasure that sliver of time, not as something to rush through, but as an invitation to ground myself. How I begin each day shapes how I nourish myself—not just with food, but emotionally and mentally too.

At the heart of my morning ritual is intuitive eating: the gentle art of listening to my body’s signals—hunger, fullness, cravings, satisfaction—without judgment. What better time to practice that awareness than in the hush of morning, before the noise of the world takes over?

I didn’t always live this way. Mornings used to feel like a blur—alarm blaring, coffee before I’d even opened my eyes, breakfast skipped or eaten on the go. I thought I was being productive, but really, I was disconnected. I couldn’t remember what true hunger felt like. I wasn’t asking what I needed—I was just following autopilot.

Things shifted when my kids went off to college. My mornings became quieter, and I found myself craving more intention. Not elaborate rituals—just a moment to sit, to breathe, to eat with awareness. That small change led me back to myself.

Here are a few grounding practices that shape my mornings now:

1. Wake Without Rush
   I resist the urge to check my phone and take three slow breaths while still in bed, checking in with how I feel.
   
   

2. Hydrate with Intention
   A glass of water first thing reminds me to care for my body from the start.
   
   

3. Ask, “What Do I Need This Morning?”
   I tune in: What would feel nourishing today? Oatmeal with peanut butter? A smoothie? Trusting my body’s cues helps me feel more grounded.
   
   

4. Create a Nourishing Breakfast Ritual
   Even if it’s simple, I sit down to eat—no distractions. Just me, my breakfast, and maybe the morning paper. That pause makes all the difference.
   
   

5. Include a Non-Food Ritual
   Stretching, journaling, or simply sipping coffee in silence brings a sense of presence.
   
   

These rituals aren’t about doing mornings “right.” They’re about presence, not perfection. In a world that constantly pushes us to override our instincts, beginning the day with intention is a quiet act of resistance—and a powerful way to return to ourselves.

So tomorrow morning, take a breath. Ask yourself what you need. And begin again, from within.

As a licensed Clinical Behavioral Therapist and Intuitive Eating Counselor, I’m here to help you integrate these practices into your life. If you're interested in working with me, feel free to reach out at rachel@livehealthynyc.com

Hungry Again!

I had one of those moments the other day. I had just finished what I thought was a satisfying lunch—protein, veggies, the whole balanced plate thing. I walked away from the table feeling full, content even. But not more than an hour later, I found myself hovering in front of the pantry, RAVENOUS. It was like something switched on inside me, a bottomless pit had opened up, and I was ready to raid the kitchen.

“What is wrong with me?” I asked myself. I’m not a growing teenager. I’m not in the middle of any kind of hormonal upheaval (at least, not the kind I could immediately blame). And, I had just eaten. So why did I still feel so hungry?

This used to be the point where I’d either criticize myself for being "too hungry" or try to ignore the hunger altogether—distract myself, drink more water, chew gum. But these days, I practice intuitive eating, and that’s changed everything about how I respond to hunger—especially when it doesn’t seem to “make sense.”

If this sounds familiar, you’re not alone. And no—there’s nothing wrong with you. So, my thoughts are to take a breath and ask myself: What kind of hunger am I feeling right now? And here are some of the types of hunger we are dealing with:

1) There’s physical hunger- the kind that comes on gradually and usually after a few hours without food.

2) There’s emotional hunger- which tends to be more sudden, often tied to stress, boredom, or even joy.

3) There’s what I like to call unmet need hunger. This one’s sneaky. It happens when we eat a meal that’s physically filling, but something about it didn’t actually satisfy us.

Maybe we didn’t eat enough.

Maybe we were distracted and didn’t really experience the meal.

Maybe we were trying to be “good” and skipped the carbs or the dressing or that piece of bread we really wanted.

Maybe we were craving something comforting and tried to substitute it with a salad when what we truly needed was warmth, richness, or nostalgia on a plate.

Intuitive eating invites us to pause and ask deeper questions.

Instead of jumping into self-judgment (“I just ate—why am I like this?”), we can gently check in:

Did I eat enough for my body’s needs today?

Was my meal satisfying—not just in quantity but in flavor, texture, and fullness?

Am I actually hungry for food, or am I needing rest, connection, or comfort right now?\

So often, our bodies are simply trying to get our attention. Hunger after eating isn’t always about food—it’s about something more. It’s an invitation to listen. To trust.

Here’s the truth: You are not a machine. You don’t run on a schedule that demands you only eat every four hours. Your hunger is not the enemy. It’s just your body’s way of saying, “Hey, I still need something.”

And when we approach those moments with curiosity instead of shame, we create space for true nourishment—on every level.

Next time the pantry calls after lunch, try this: pause, breathe, ask what you really need. The answer might surprise you.

As a licensed Clinical Behavioral Therapist and Intuitive Eating Counselor, I’m here to help you integrate these practices into your life. If you're interested in working with me, feel free to reach out at rachel@livehealthynyc.com

Food Noise

When the Noise Around Food Gets Loud

And How I’m Learning to Turn It Down

There’s this thing I’ve come to call “food noise.” Maybe you’ve felt it too. It’s that relentless chatter in your head about what you should eat, what you just ate, what you shouldn’t have eaten, what you’ll eat next. It’s the voice that tries to micromanage your meals and moralize your cravings.

For years, I didn’t even notice it was there—it was just part of the background hum of life. I thought it was normal. That it was just “being healthy” or “trying to stay on track.” But at some point, I realized: this isn’t wellness. It’s noise. And it’s loud.

The constant chatter was a combination of diet culture, perfectionism, fear, and control, all tangled up and disguised as “healthy choices.” Often it was the mental checklist of “good” foods I’d eaten today, paired with the quiet shame of the “bad” ones. It whispered things like:

“You’re not really hungry, you’re just bored.”

“You already had carbs today, don’t overdo it.”

“You need to earn that snack, so work out harder at the gym”

Sound familiar?

Looking back, I can see how food noise crept in through a dozen different doors: comments from family members, fitness trends on social media, articles telling me to “eat clean,” apps that tracked every bite, the casual “I was so bad today” over lunch with friends.I thought that this “food thing” was like a puzzle I could never quite solve—because the rules kept changing, and my body wasn’t allowed to have a say.

The shift didn’t happen overnight and I’m leaning into it now: food shouldn’t be this complicated. Nourishment shouldn’t feel like a moral tightrope. Eating isn’t a test of willpower—it’s a human need, and, when we let it be, a source of deep joy.

What I’m learning (slowly and imperfectly) is how to turn the volume down on that food noise. I started eating things I used to label as “bad” and noticing that, no, one cookie doesn’t send my body or my life spiraling out of control. In fact, it quieted the obsession. The craving disappeared once I stopped telling myself I couldn't have it. I practiced stopping when I was full—not because a portion size said I should, but because my body gently told me, “Hey, that’s enough for now.”

And you know what’s underneath the noise, when I quiet it enough to listen?

Peace.

Satisfaction.

Trust.

I’m not saying I’ve figured it all out. But, food is just food. It's not a moral test. It’s nourishment. It’s comfort. It’s culture, connection, and sometimes, yes, it’s joy.

So if your mind feels crowded with food thoughts—if you’re tired of second-guessing every bite—know that it is possible to find quiet again. Not silence, maybe, but peace.

And in that peace, there's freedom. As a licensed Clinical Behavioral Therapist and Intuitive Eating Counselor, I’m here to help you integrate these practices into your life. If you're interested in working with me, feel free to reach out at rachel@livehealthynyc.com

Eating Intuitively When You are Sick

Getting sick just plain ol’ stinks! My throat gets scratchy and sore, my nose won’t stop running, and my head feels like it’s stuffed with cotton. Even the smallest tasks feel exhausting, and while bed rest is the best medicine, I barely have enough energy to binge-watch my favorite shows.

When I’m sick, my relationship with food shifts dramatically. My usual cravings disappear, replaced by a loss of appetite or a longing for comfort foods like mashed potatoes, soup, eggs, and crackers. I often wonder, “Can I still eat intuitively when I’m sick?” The answer is yes! Intuitive eating is about listening to my body’s signals, and that includes honoring my needs even when illness changes my appetite.

Intuitive eating is about tuning into hunger and fullness signals, but when I’m sick, those cues can be harder to interpret. Sometimes, I feel completely uninterested in food, while other times, I crave certain textures or temperatures that bring comfort and relief.

Instead of focusing on traditional hunger cues, I try asking myself:

What sounds good to me right now?

What foods feel soothing to my throat and stomach?

Am I thirsty, and how can I stay hydrated?

Do I need something easy to digest?

By answering these questions, I can honor my body’s needs rather than forcing myself to eat a “balanced” meal that doesn’t appeal to me at the moment.

It’s funny—when I’m sick, I often crave soft, warm, or bland foods. Mashed potatoes, broths, soups, toast, crackers, and herbal teas are my go-to options. There’s nothing wrong with leaning into these foods—my body is seeking nourishment in the form that feels best. Warm broths and teas help soothe a sore throat and provide hydration, while gentle carbohydrates like crackers and rice are easier on an upset stomach.

I also pay attention to temperature and texture. If hot foods feel too intense, I might prefer smoothies, yogurt, or applesauce. Cold foods can sometimes ease throat pain, while warm ones can be comforting when I have chills. Trusting what feels good rather than forcing myself to stick to usual meal routines helps me feel better.

I’m also a big believer in hydration—even when I’m healthy. But when I’m sick, it becomes even more important. My body needs fluids to fight off illness and stay energized. Herbal teas, warm lemon water, electrolyte drinks, or even broth-based soups keep me hydrated while also providing nutrients.

Intuitive eating also means giving myself grace. Being sick is not the time to worry about whether my meals are “perfectly balanced” or to stress about food choices. My main goal is to support my healing process. Once I start feeling better, my appetite and usual food preferences will naturally return. Until then, I focus on rest, hydration, and eating what feels best in the moment.

By listening to my body, honoring my cravings, and prioritizing comfort, I can absolutely practice intuitive eating—even when I’m sick.

As a licensed Clinical Behavioral Therapist and Intuitive Eating Counselor, I’m here to help you integrate these practices into your life. If you're interested in working with me, feel free to reach out at rachel@livehealthynyc.com

Trusting Food Freedom

My pantry is always full—pretzels, candy, cookies, nuts, dried fruits, chocolates. A little bit of everything, always there, always available. I never worry about running out of my favorite snacks. And yet, when friends see this, their eyes widen with surprise.

“How do you not eat it all at once?” they ask, almost incredulous.

At first, the question confused me. But then, I understood. So many people live with an unspoken fear of food, avoiding certain things because they believe they can’t be trusted around them. They think if they start, they won’t be able to stop.

Diet culture has ingrained this fear deep into us, whispering that some foods are “good” and others are “bad.” That we are “good” or “bad” depending on what we eat. It convinces us that wanting a cookie is a weakness, that enjoying chocolate is indulgent, that certain foods must be controlled or avoided entirely. And so, we try. We restrict, we deprive, we say no. Until one day, we say yes. And when we do, it feels like opening floodgates—eating past the point of pleasure, past the point of satisfaction, until guilt drowns whatever joy was supposed to be there.

But here’s what I’ve learned: It was never the food that held the power. It was the rules, the belief that I couldn’t have it.

The moment I let go of the restrictions—the moment I told myself I could have anything, whenever I wanted—it changed everything. Suddenly, the cookies in my pantry weren’t forbidden. They weren’t some irresistible temptation I had to fight against. They were just cookies. And they would still be there tomorrow.

That certainty gave me something diet culture never did—trust.

Trust that my body knows what it needs. Trust that I don’t have to eat everything in one sitting just because it’s there. Trust that no single food choice defines me.

And with that trust came peace.

I stopped seeing food as something to conquer and started experiencing it as something to enjoy. Some days, I want chocolate. Other days, an apple. Sometimes, I don’t want anything at all. But the choice is always mine, free of guilt, free of fear.

If you’ve spent years fearing food, I know this might sound impossible. But I promise, it’s not.

The key is exposure—allowing yourself to have the foods you once forbade, again and again, until they lose their hold on you. If ice cream is always available, it stops feeling like a “last chance” indulgence. It becomes just another food. Some days you’ll crave it, some days you won’t. And that’s exactly how it should be.

The other key? Mindfulness. Slow down. Taste your food. Ask yourself what you really want. Not what you think you should have, not what some diet plan dictates—what you want. Some days, a few bites of chocolate are enough. Other times, you might want more. And both are okay.

This is what food freedom looks like—not a constant battle of willpower, but a quiet, unshakable peace. Food no longer controls me. It has its place in my life—important, enjoyable, but not all-consuming.

And for the first time in a long time, I trust myself.

And that trust? It’s everything.

As a licensed Clinical Behavioral Therapist and Intuitive Eating Counselor, I’m here to help you integrate these practices into your life. If you're interested in working with me, feel free to reach out at rachel@livehealthynyc.com

Debunk Food Myths

The other day, I was raving to a friend about one of my absolute favorite breads from a local bakery. To my surprise, he had never even heard of the place. When I encouraged him to check it out, he shrugged and said, “I try to stay away from bread.” I couldn’t help but feel he was missing out on what I consider one of the culinary wonders of the world! His reasoning? Avoiding carbs would prevent weight gain.

This belief is all too common, but it’s rooted in misinformation. Many people assume that cutting out an entire food group—especially carbohydrates—is the key to weight loss. But weight gain isn’t as simple as “eat carbs, gain weight.” The real issue is diet culture, which promotes restriction and fear around certain foods rather than a balanced, sustainable approach to eating.

I have found that as an intuitive eater myself, this offers a refreshing alternative. Instead of following rigid food rules, intuitive eating encourages listening to our bodies—eating when we’re hungry, stopping when we’re full, and making choices based on satisfaction rather than guilt. It’s not foolproof, especially when just beginning. But, when we trust our bodies and allow ourselves permission to eat a variety of foods, including bread, we remove the power that “forbidden” foods hold over us.

Let’s break down some common myths about weight gain:

"Carbs make you gain weight." Carbohydrates provide energy, fiber, and essential nutrients. Whole, minimally processed carbs—like whole grains, fruits, and vegetables—support digestion and overall health. Weight gain occurs when we consistently eat beyond our energy needs, not from eating one specific food.

"Eating late at night leads to weight gain." There’s nothing inherently fattening about eating at night. What matters most is what and how much we eat over time. Many people associate nighttime eating with mindless snacking, which can lead to consuming more than the body needs.

"Skipping meals helps with weight loss." Skipping meals can lead to increased hunger and overeating later. Intuitive eating encourages eating when your body needs fuel rather than ignoring hunger cues, which helps prevent bingeing and promotes a balanced relationship with food.

"Certain foods are ‘bad’ and should be avoided." Labeling foods as “bad” often creates a cycle of restriction and overindulgence. When we allow all foods in moderation, we naturally learn to eat in a way that satisfies us without guilt.

At the end of the day, enjoying a slice of delicious bread can be part of a healthy, balanced lifestyle. Intuitive eating teaches us to trust our bodies, reject diet culture, and find joy in nourishing ourselves—without fear of weight gain. Instead of avoiding food out of fear, we can embrace eating with curiosity, flexibility, and self-compassion.

As a licensed Clinical Behavioral Therapist and Intuitive Eating Counselor, I’m here to help you integrate these practices into your life. If you're interested in working with me, feel free to reach out at rachel@livehealthynyc.com

Food Portion

Last night, I made a salmon and veggie dinner bowl for supper, and by the time I had finished putting it all together, I realized it was a rather large portion—enough to feed a family of four! Yet, it was just for me. This got me thinking: how do we actually determine what an appropriate portion size is? Food labels provide recommended serving sizes, but these can feel arbitrary and disconnected from real-life hunger and satisfaction.

Portion sizes vary widely depending on where you are and how food is served. At home, we might plate our meals based on what feels right in the moment, while at restaurants, portions can be surprisingly small or overwhelmingly large. Have you ever gone out to eat and found the food beautifully plated but almost laughably tiny? Or, on the other hand, been served a portion so massive that it could easily stretch into two or three meals? These variations make it clear that portion sizes are not one-size-fits-all, and they often have more to do with external influences—like cultural norms, diet trends, and restaurant marketing—than with our actual needs.

This is where intuitive eating comes in. Rather than strictly measuring portions based on external rules, intuitive eating encourages us to reconnect with our body’s natural hunger and fullness cues. Some days, we might need a bigger meal to feel satisfied, while other days, a smaller portion is enough. The key is learning to trust our bodies rather than feeling guilty for eating “too much” or restricting ourselves to what we think is an “appropriate” portion.

A major part of intuitive eating is also acknowledging that satisfaction plays a role in portion size. Eating should be a nourishing and enjoyable experience, not just a matter of fueling our bodies with the “right” amount of calories. A meal that looks balanced on paper but leaves you feeling unsatisfied isn’t truly meeting your needs. Sometimes, a bigger portion is exactly what your body requires, and other times, slowing down, savoring your food, and listening to your fullness cues can help guide you to a comfortable stopping point.

Instead of focusing on rigid portion sizes, we can shift our attention to mindful eating. Paying attention to hunger before a meal, eating slowly, and noticing when fullness sets in can help us eat the right amount for our unique needs at that moment. There’s no perfect portion size—just what works best for you, your body, and your hunger on any given day.

As a licensed Clinical Behavioral Therapist and Intuitive Eating Counselor, I’m here to help you integrate these practices into your life. If you're interested in working with me, feel free to reach out at rachel@livehealthynyc.com

Proactive Snacking

I woke up early today and felt good! I greeted myself in the bathroom mirror with a morning smile, grateful for this blessing. I moved through my morning routine with ease and after enjoying my coffee and a satisfying breakfast of yogurt, cereal, and banana, I settled into my day.

By mid-morning, I decided to go to the gym. Though it was too early for lunch and I wasn't particularly hungry, I faced a familiar dilemma: without proper fuel, my workout would suffer. That's when I remembered my trusted strategy – proactive snacking.

Proactive snacking is the unsung hero of balanced eating. It’s my way of avoiding getting “hangry”. Proactive snacking is all about thinking ahead. It’s not eating just because something looks good (though, let’s be honest, that’s valid sometimes). Instead, it's about thoughtful preparation, recognizing that while I might not feel hunger now, my future self certainly will. By offering my future self a well-timed snack-sized lifeline, I can prevent that spiral into low energy and poor food choices.

Skipping a proactive snack before my workout would’ve meant one of two things: either struggling through an ineffective workout feeling weak and depleted, or finishing my exercise ravenous and devouring whatever food I could find as quickly as possible. Neither option seemed ideal!

So I chose wisely – grabbing a small, balanced combination of carbs for immediate energy and protein for sustained satisfaction. It was the perfect amount – not too heavy to weigh me down, not too light to leave me wanting. And it worked beautifully! My energy remained consistent throughout my workout, and I avoided that post-exercise "I need ALL the food right now" urgency that often leads to choosing convenience over nutrition.

This approach to snacking isn't random – it's strategic. Think of these small, intentional meals as bridges between larger ones, tools for maintaining stable energy, and a brilliant way to prevent the kind of intense hunger that leads to regrettable choices (like demolishing an entire bag of pretzels, chips, or nuts because lunch "slipped your mind").

The principle behind proactive snacking is beautifully simple: don't wait until overwhelming hunger drives your decisions. Instead, treat snacks as helpful pit stops that keep you fueled and prevent a breakdown along your daily journey. Plan thoughtfully, listen to your body's signals, and snack with clear purpose.

Ask yourself, "What would my future self appreciate?" If the answer is "a little something to maintain momentum," then you're on the right track! Trust me – your future self will be genuinely thankful that you embraced the wisdom of proactive snacking!

As a licensed Clinical Behavioral Therapist and Intuitive Eating Counselor, I’m here to help you integrate these practices into your life. If you're interested in working with me, feel free to reach out at rachel@livehealthynyc.com