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

The Art of Listening

You know how some people just have a way with words? That was my friend Lucy. She could talk to anyone, fill any silence, and always had a story to tell or advice to share. It was one of the things I loved about her—how she made every conversation lively and engaging.

But over time, I noticed something that made me sad- she wasn’t really listening. She was great at talking, but not always at hearing what others were saying. It wasn’t that she didn’t care—quite the opposite. She wanted so badly to connect that she often jumped in with advice, shared her own experiences, or finished sentences before the other person had a chance to. One day, I decided to tell her how I was feeling. I carefully pointed this out to her. And I could tell that what I said really made her stop and think.

She realized she was listening to respond, not to understand. And she started to pay more attention, making a conscious shift to slow down in her conversations with others, pausing, really hearing people, and asking more questions.

And when she started paying attention to that, she noticed something else—she did the same thing in other areas of her life, and in particular with regard to food. Instead of truly listening to what her body needed, she filled the space with noise—diet rules, distractions, eating out of habit rather than hunger. And so as she listened to her own inner voice, and before eating, she’d take a breath and check in. Am I actually hungry? What do I really want? She stopped eating while scrolling her phone and started paying attention to how food tasted, how it made her feel. And just like in her conversations, she found that when she truly listened, everything felt more satisfying.

The more I reflect on Lucy’s experience, the more I can see myself—and so many of us—in her story. How often do we fill space with words instead of presence? How often do we eat on autopilot rather than tuning into our bodies? Listening—to others, to ourselves—isn’t just about being quiet. It’s about being present, about offering kindness and trust.

I think about Lucy often, especially when I catch myself talking too much or ignoring my own needs. She reminds me that the best conversations—and the best relationships, even with food—begin when we stop talking and start listening.

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

Intentions

Here was my day: I woke up with the best intentions. Today is going to be different, I thought! I am committed to taking care of myself—I am going to stay present, listen to my body, and move through the day with ease. I have planned ahead, packed nourishing meals, and even carved out time for some movement and rest.

And then—life has other plans.

Maybe this sounds familiar- Maybe the morning rush gets the best of you, and instead of sitting down for that mindful breakfast, you find yourself grabbing something quick while juggling a dozen other things. Maybe you packed a balanced lunch, only to have your meeting run late, leaving you starving and reaching for whatever is available. Or maybe you’ve been working on tuning into your hunger cues, but then stress crashes in like a tidal wave, making it impossible to tell whether you need food, rest, or just a moment to breathe.

I get it! It’s frustrating, isn’t it? You tried. You set yourself up for success. And yet, the day still unraveled in ways you couldn’t control.

This is the part where it’s easy to fall into self-criticism. To feel like you’ve “messed up” or that all your efforts were wasted. Maybe an old voice creeps in, telling you that you should’ve tried harder, been more disciplined, or just “stuck to the plan.”

But here’s the truth: Life is unpredictable. And intuitive eating—just like mindfulness—is not about rigid control. It’s about flexibility.

One of the biggest misconceptions about intuitive eating is that it’s always going to feel perfect. That if we just listen hard enough, our bodies will naturally guide us through the day in a smooth, effortless flow.

But real life isn’t always so accommodating. Some days, listening to your body means honoring a craving for something quick and convenient instead of the home-cooked meal you planned. Some days, emotional eating happens—not because you failed, but because you’re human. Some days, stress and exhaustion make it harder to be in tune with your hunger, and that’s okay.

The real work isn’t in avoiding the curveballs—it’s in how we respond to them. Do we meet ourselves with kindness and flexibility? Or do we let frustration turn into guilt and self-punishment?

Here it is- Take a breath. Pause. Offer yourself the same compassion you would a close friend. If you didn’t get to eat the way you planned today, it doesn’t mean you failed. If stress made it harder to tune in, that doesn’t erase all the progress you’ve made. If today felt messy, guess what? Tomorrow is a fresh start!

Listening to your body isn’t about perfection. It’s about trust. It’s about knowing that one meal, one choice, one stressful day doesn’t define your relationship with food—or yourself. You are still learning, still growing, still showing up for yourself in the best way you can. And that is always enough.

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

Scheduling Joy: A Necessity, Not a Luxury

My grandmother Edna was a dynamic woman who passed away 23 years ago, yet her presence still lingers in my memories. She was a gifted storyteller and writer—I can still picture her handwriting and the rhythmic imprint of her words on her old Remington typewriter. Even in her 90s, she embraced technology with enthusiasm, learning to connect with us through email on her IBM computer. I often wonder what she would think of today’s world, where technology enables us to form meaningful relationships with people we’ve never met in person.

And yet, nothing quite compares to the warmth of face-to-face connection. Today, I experienced that magic firsthand—sharing lunch with someone I had only known through screens. What struck me most was how natural it felt, as if I were reconnecting with an old friend rather than meeting for the first time. The meal nourished my body, but it was the joy of genuine connection that truly fed my soul. Moments like these reinforce an essential truth: joy isn’t something we should leave to chance—it’s something we must intentionally create and prioritize.

In the chaos of daily life, joy can feel like a luxury rather than a necessity. But what if we started treating joy like hydration, movement, or nourishing food? What if we scheduled joy the way we schedule meetings, errands, and responsibilities? True self-care isn’t just about spa days; it’s about sustaining ourselves, listening to our needs, and honoring them. And joy is a vital part of that equation.

When we actively plan moments of joy—whether it’s reading a book, taking a walk with a friend, or dancing in our living room—we reinforce the belief that our well-being matters. Scheduling joy fills our emotional reserves, preventing burnout. It reminds us that we are worthy, not because of our productivity, but simply because we are.

Here are a few simple ways to start scheduling joy:

Put it on your calendar – Treat joy like a non-negotiable appointment. Even five minutes can make a difference.

Make it simple – Small pleasures, like listening to a favorite song or sipping tea in silence, can be deeply fulfilling.

Tune in – Pay attention to what genuinely brings you joy. It looks different for everyone—what sparks it for you?

Let go of guilt – Joy is not a reward; it’s a necessity. You don’t have to earn it.

By making joy a priority, we strengthen our relationship with ourselves, reinforce self-care, and align with the principles of intuitive eating. Life isn’t just about getting through the day—it’s about truly living it.

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

The Mental Energy of Intuitive Eating

The other day, I found myself standing in my kitchen, trying to decide what to eat for lunch. My mind bounced between options—sweet or savory? A sandwich or a salad? Hot or cold? Should I make something or order in? You’ve been there, right? The endless questions left me momentarily overwhelmed. In that moment, I realized how much decision-making and habits shape intuitive eating.

We often underestimate the mental energy it takes to make food choices. Diet culture, wellness trends, and conflicting nutrition advice have conditioned us to overanalyze what we eat. Instead of simply honoring our cravings or hunger, we second-guess ourselves—worrying about calories, nutrients, or whether a food is “good” or “bad.” Breaking free from these ingrained thought patterns takes conscious effort. And like any habit (which can take anywhere from 18 to 254 days to form!), intuitive eating isn’t something that happens overnight. It requires daily practice, patience, and trust in our bodies.

One of the biggest shifts in intuitive eating is learning to trust internal cues rather than external rules. Like any other habit, this trust builds through repetition and consistency. Every time we make a choice based on hunger, satisfaction, or a craving, we reinforce self-trust.

As I stood in my kitchen, I realized my decision-making process was shaped by years of outside influences. I wasn’t just thinking about what sounded good—I was also battling thoughts about convenience, health, and whether I “should” pick one option over another. This is where the real work of intuitive eating comes in. It’s about pausing, checking in with myself, and making a choice that aligns with my needs in that moment—without guilt or pressure.

Making choices from intuition rather than rules takes effort, especially at first. It’s like learning a new language—initially requiring conscious thought but becoming more natural over time. However, this transition period can feel exhausting! Many people struggle with decision fatigue around food, especially after years of dieting. The constant second-guessing—Is this the healthiest choice? Am I eating too much? Should I be having this right now?—can be draining.

But the more we practice intuitive eating, the easier these decisions become. Eventually, tuning into what your body wants starts to feel automatic rather than like a mental battle. And like any habit, intuitive eating isn’t about getting it “right” every time. Some days, decision-making feels effortless; other days, it feels overwhelming. That’s okay. The goal is progress, not perfection.

Every time we pause to check in—considering what texture we’re craving, what will keep us full, or simply what sounds good—we strengthen the habit of intuitive eating. It takes time to unlearn diet culture and food rules, but each mindful choice moves us closer to true food freedom.

If you’re looking for support in this journey, I’d love to help. As a Licensed Clinical Behavioral Therapist and Intuitive Eating Counselor, I work with clients to rebuild trust in their bodies. If you're interested, feel free to reach out at rachel@livehealthynyc.com.

Acts of Kindenss

The other day, I was chatting with my mom about dinner plans. I casually mentioned I’d love to come over and, oh, by the way, could she make me some soup? (Her soup is my all-time favorite—comfort in a bowl.) She paused, clearly thinking through her packed schedule, and hesitated, saying she wasn’t sure she’d have the time to shop and prep everything. Although a bit disappointed, I completely understood. But when I called her the next morning, there she was, already in the kitchen, making a pot of soup! “Yeah!” I exclaimed! She’d made it happen, just because she knew it would mean the world to me.

That same week, my best girlfriend called me. I was in the middle of a million things, my to-do list staring me down, but when I picked up and heard her sobbing, none of it mattered. She needed me, and I didn’t give it a second thought. I dropped everything and listened—really listened. Not the distracted, half-attentive kind of listening we all fall into sometimes, but the kind where you’re fully present, giving them your whole heart. I let her cry, vent, and unravel, holding space for all her emotions without judgment. Whether she needed validation, reassurance, or just to hear that it’s okay to break down sometimes—that it’s human—I let her lead the way. By the end of the conversation, I reminded her of her strength, her resilience, and her capacity to face what felt so overwhelming. And more importantly, I reminded her it was okay to feel fragile in the moment.

When I hung up the phone, I reflected on both moments—my mom making soup and me showing up for my friend. Both were simple acts, but they carried so much weight. Just like how intuitive eating teaches us to honor our cravings and nourish ourselves with what we truly need, these small gestures are about honoring what someone else needs. My mom knew that her soup wasn’t just soup; it was love and care in a tangible form. And answering my friend’s call wasn’t just a moment of connection—it was showing up for her when she needed it most.

In a world that celebrates the big, flashy things, it’s easy to forget how powerful small, intentional acts can be. But often, it’s these simple gestures—making someone’s favorite meal, answering a phone call, or holding space for someone’s pain—that nourish us the most. They’re reminders of the richness in relationships and the beauty of being present, whether it’s for a loved one or for yourself. And just like my mom’s soup or my full-body listening, they leave everyone feeling a little fuller, a little more cared for, and a lot more connected.

It’s easy to overlook the deep emotional nourishment these small acts bring. How can you bring more of these meaningful connections into your life, both for others and for yourself? Is there room for more presence and compassion in your routine, and how might that positively impact your well-being? As a licensed Clinical Behavioral Therapist and Intuitive Eating Counselor, I’d love to help you explore how these practices can enrich your life. If you're interested in working together, feel free to reach out at rachel@livehealthynyc.com

Stillness

It feels like I’ve been in hibernation these past few weeks—intentionally so. Visiting museums, quietly reading on my couch, journaling, and chatting with friends. I’ve noticed the daylight quietly fading into night. Wrapped in a stillness that feels like a comforting blanket, I’ve embraced this pause. After the busyness of the holidays and the constant upheaval in the news, I realized I needed this break—a chance to step back and breathe.

For me, slowing down doesn’t mean not doing anything—it’s an active choice to realign with myself and the world around me. Winter, with its quiet beauty, offers us a chance to pause, reflect, and turn inward. It’s a season of stillness, which encourages me to embrace a slower rhythm and reconnect with nature, my thoughts, and my body.

I have also noticed that not only am I craving “stillness” but I am also craving certain types of food. Rather than a cold smoothie, I am drawn toward grounding, hearty, and warming foods. Think of oatmeal, soups, stews, roasted vegetables, and warm spiced teas. I have also noticed, at times, my appetite changes-increased hunger due to my body working harder to maintain warmth, while other times, I may experience a slight decrease due to reduced activity levels. Honoring these shifts means trusting your hunger and fullness cues and remembering that these changes are ok and they might even differ from other times of the year.

By embracing the essence of winter—its need for warmth, rest, and nourishment—I can align eating habits and lifestyle with the rhythms of the season. This not only supports physical health but nurtures emotional and mental well-being, creating a holistic balance that carries into the year ahead.

I am curious, have you noticed any changes in your eating patterns or cravings as you adjust to the rhythm of winter? 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

Citrus Fruits=Vitamin C

Ever since I was a little girl, I remember the sweet taste of the vitamin serum my mom gave us. Years later, I found myself passing down the tradition, giving those same vitamins to my own children. Throughout my adult life, I've continued taking a multivitamin as part of my daily routine. But the truth is, no vitamin can completely prevent illness. That's why I focus on eating a balanced diet, getting most of my nutrients from whole foods. While I still catch the occasional cold or cough during flu season, I like to think my self-care routine helps minimize their impact.

During the cold winter months, when seasonal illness is at its peak, I make an extra effort to stock up on immune-boosting whole foods. These foods provide a complete package of nutrients that work together to nourish the body and strengthen the immune system. Among these, citrus fruits are a clear standout—not only are they delicious, but they're also packed with vitamins, antioxidants, and fiber that support overall health.

Citrus fruits like oranges, lemons, limes, and grapefruits reach their peak during winter, ripening perfectly in the cooler weather. When the season starts, I can't resist stocking up on sumo oranges. Don't be surprised if you see me carrying bags of them home from the grocery store! They're incredibly easy to peel, making them a convenient and satisfying snack.

One medium orange contains over 70% of the daily recommended intake of vitamin C, making it a nutritional powerhouse. Since your body can't produce vitamin C on its own, it's essential to get it through diet. This vital nutrient helps form immune cells and supports their ability to locate and fight infections. Beyond immunity, vitamin C contributes to wound healing, tissue growth, and the health of your skin, muscles, and blood vessels—quite a benefit from such a small package!

Here are some simple and enjoyable ways to incorporate citrus fruits into your diet:

First, start your day with citrus. While I'd love to say I squeeze my own orange juice each morning, I usually either eat the fruit whole or stop by a local market for freshly squeezed juice when I'm out.

Adding sliced lemon or lime to water is another easy boost to your daily routine. I also enjoy mixing in fresh berries, cucumbers, or herbs for enhanced flavor.

For meals, I love tossing citrus segments into salads—the way oranges complement avocado or how citrus brightens up a side salad with salmon or roasted chicken is delightful. My friend taught me a simple dressing of fresh lemon juice and olive oil that's become my go-to!

When you need a quick snack, grab an orange or mandarin instead of chips or candy. They're more refreshing and filling, plus they provide that valuable vitamin C boost.

By embracing the vibrant flavors and immune-supporting properties of citrus fruits, you can prioritize your health while enjoying some of winter's best seasonal produce.

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

Self Care Continued

As 2025 begins, the weight of the world feels heavier than ever—the tragedies in New Orleans and the devastating fires in California are heartbreaking reminders of how uncertain and fragile life can be. It’s challenging to feel grounded when so much feels out of control, but this is exactly why self-care and reconnection are so vital.

This year, setting intentions around self-care and intuitive eating feels like more than just a personal goal—it’s a way to reclaim a sense of balance and calm. Personal well-being isn't self-indulgent—it's essential. When we witness tragedies and feel powerless in the face of global challenges, focusing on self-care becomes a way to maintain our capacity to stay present and engaged. This includes nurturing our relationship with food and body, practicing self-compassion, and creating moments of peace amid the chaos.

Have you noticed that the journey toward better self-care isn't linear? It involves learning to listen to our body's wisdom, challenging internalized criticism, and embracing imperfection. Often it means taking a step back when I may have pushed too hard. As well as working hard to find the courage to try again after setbacks. Small, daily choices—like pausing to breathe deeply, preparing a nourishing meal, or speaking to myslef with kindness (as I would a close friend) can create profound shifts in how we navigate difficult times.

I encourage you to take this time as an opportunity to deepen your commitment to self-care practices that strengthen your resilience. Consider developing a personalized toolkit of coping strategies:

Physical well-being: Regular movement that brings joy, restful sleep habits, and intuitive eating practices

Emotional health: Journaling, therapy, or meaningful conversations with trusted friends

Mental clarity: Meditation, nature walks, or creative expression

Social connection: Building and maintaining supportive relationships while setting healthy boundaries

Spiritual growth: Exploring practices that help you find meaning and purpose

Feeling better about myself isn’t about perfection; it’s about giving myself permission to try, often stumble, and to keep moving forward. Caring for yourself isn't selfish—it's a fundamental part of being able to show up fully in your life and contribute positively to yourself and your community. As we face collective challenges, your individual well-being ripples out to affect those around you. This year, I’m continuing to and very committed to tuning in to my needs, honoring them, and making choices that truly support my well-being. It’s not always easy, but I’m ready to take it on—one mindful, intentional step at a time. How will you commit to yourself and support your own well-being? What are the pep talks that you will give yourself?

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

New Years Resolutions

It’s not uncommon to find yourself in a post-holiday funk. Now that the festive lights have dimmed and the New Year’s ball has dropped, you might feel utterly drained—I know I did! On one hand, it was wonderful to be out and about, soaking in the energy of the season. But now, I’m looking forward to some quieter days, and reflecting on what lies ahead for me in 2025.

As the new year kicks off, it’s hard to escape the buzz around resolutions—those bold declarations of change we all feel tempted to make. Everywhere I turn, whether on TV or social media, there’s talk of dieting, weight loss, and rigid food rules.

But for me, I gave up on New Year’s resolutions quite some time ago. Instead, I focus on setting intentions for the year ahead.

A resolution often feels strict and rigid, like a hard line you either stick to or don’t—leaving little room for flexibility. That’s probably why so many resolutions fade into distant memories by February. Intentions, on the other hand, feel more open and forgiving. They’re not about perfection but about progress, presence, and alignment with what truly matters to you.

When you set intentions, you create space to focus on the “why” behind your desires. It’s about cultivating habits and thoughts that feel nurturing and aligned with your deeper needs.

This year, I am continuing to lean into intentions around intuitive eating—a practice that nurtures trust and connection with my body.

If one of your goals is to nurture a healthier, more intuitive relationship with food and your body, here are some ideas to inspire you:

“I intend to listen to my hunger and fullness cues.”

This means paying attention to when you feel physically hungry or satisfied. By tuning into your body’s signals rather than following external rules, you can develop a deeper sense of mindfulness around eating.

“I intend to eat foods that make me feel energized and nourished.”

This isn’t about labeling foods as “good” or “bad.” Instead, it’s about noticing how different foods affect your energy, mood, and overall well-being.

“I intend to approach eating with curiosity, not judgment.”

If you eat past fullness or crave certain foods, let go of guilt and ask yourself what’s behind the behavior. Are you feeling tired, stressed, or in need of comfort? Curiosity opens the door to self-awareness and healing.

“I intend to respect my body as it is right now.”

This intention shifts the focus from changing your body to caring for it. Respect might look like wearing clothes that fit comfortably, speaking kindly to yourself, or allowing time for rest.

“I intend to move my body in ways that feel joyful and sustainable.”

Movement doesn’t have to be about burning calories or meeting exercise goals. Let it be about pleasure, connection, and how it makes you feel. Dance, stretch, walk—choose what lights you up.

I believe that the new year doesn’t have to be about restriction or self-criticism. Instead, it can be about freedom, nourishment, and deep self-care. By setting intentions around intuitive eating, you create space to rebuild trust with your body. And at the end of the day, we’re at the center of our own lives. We’re the ones in control of what we say yes to, what we let go of, and how we treat ourselves. There’s something so empowering about stepping into the year feeling centered, motivated, and truly in charge of your well-being—don’t you think?

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

Happy New Year

Christmas 2024

Wishing everyone a happy and healthy holiday!

Gift Giving

Holiday catalogs are overflowing in my mailbox, and every social media feed seems to be brimming with gift ideas. In my view, gift-giving is truly an art. Some people excel at it, while others... well, let’s just say the cliché of receiving socks isn’t exactly what most of us are hoping for. The holiday season can be a time of joy, but it can also be emotionally challenging for many people. Giving the gift of emotional support is perhaps one of the most meaningful presents you can offer to friends and family during this time.

Emotional support goes beyond traditional gifts wrapped in shiny paper. It's about creating a genuine connection and showing that you truly care about someone's well-being. Here are some ways to provide meaningful emotional support during the holidays:

Listening without trying to fix everything. Sometimes people need to be heard more than they need solutions. Create a safe space where they can express themselves freely, knowing they won't be interrupted or immediately offered advice.

Validating their feelings. Phrases like "Your feelings are completely valid" or "It's understandable that you're feeling this way" can be incredibly powerful. Acknowledge their emotional experience without minimizing or dismissing it.

Checking in regularly. A simple text message, phone call, or brief visit can demonstrate that you're thinking of them. Consistency matters more than grand gestures.

Offering specific, tangible support. Instead of saying "Let me know if you need anything," which can feel vague, offer concrete help like "I'd like to bring you a home-cooked meal" or "Would you like to go for a walk together?"

Respecting boundaries. Emotional support isn't about constant engagement but about being available and understanding when someone might need space.

Practice Self-Compassion. Remember that providing emotional support starts with taking care of yourself. You can't pour from an empty cup. Ensure you're also managing your own emotional well-being during this potentially stressful season.

The most powerful emotional support often comes from small, consistent acts of kindness and genuine human connection. It's about showing people that they are seen, heard, and valued—not just during the holidays, but throughout the year.

I believe that the gift of emotional support is a priority. Whether it’s through a heartfelt conversation, a comforting hug, or simply sitting together in shared silence, your presence and empathy can be the light that brightens someone’s holidays. In the end, the most meaningful gifts are those that come from the heart.

Sit Still During the Holidays

When my kids were young and I craved a moment of peace, I played the "Sit Still Game"—a clever parental survival tactic. The rules were deceptively simple: whoever could remain motionless the longest would win a prize. My children would sit quietly, laser-focused on victory, unaware that I was the true champion, stealing a precious moment of calm. Who else played this game with their kids?

In our current culture of constant motion and relentless productivity, stillness has become almost radical. Recently, I shared strategies for creating space to recharge, and I'm continuing to explore this theme.

We're perpetually "doing"—racing to complete endless to-do lists, always in motion, always striving.

When I am asked the simple, all too familiar question, “ So, what do you do?”, I often feel my response falls short. And when my friend inquires about my mother, I can't help but chuckle and say, "She never sits still"—only to have her smile knowingly and tease, "Sounds familiar!" The irony is not lost on me.

As the holiday season accelerates, life's pace seems to quicken, making moments of stillness feel increasingly rare. Yet, I've discovered that pausing—breathing, being—is not a luxury, but a necessity. Stillness is perhaps the most restorative gift we can offer ourselves.

It provides space to reset, reflect, and recalibrate amidst life's chaos. By intentionally slowing down, even briefly, we recharge our mental and physical reserves, enabling us to approach challenges with greater focus and clarity. Stillness isn't about doing less; it's about being more deliberate and present.

During my practice, I've learned that productivity flourishes when balanced with rest. Like a muscle, our brain requires recovery time. For me, stillness is a powerful antidote—reducing stress, igniting creativity, and helping me prioritize what truly matters. It transforms a scattered mind into one that feels centered and aligned.

Whether it's savoring a quiet moment with my morning coffee, taking a mindful walk, or simply sitting with a hot cup of tea in the afternnoon, these brief pauses restore energy and reconnect me with the present moment.

During the holidays especially, stillness allows me to appreciate the season's beauty. The other evening I watched the first snowflakes fall down, and I experienced a profound sense of gratitude—for the season, for my connections, for the simple ability to pause and truly observe.

Embracing stillness is an act of renewal. It recharges our spirit, helps us appreciate life's subtle moments, and establishes a foundation for a more balanced, mindful existence—extending far beyond the holiday rush.

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

Stress Free Holiday

The holiday season often feels like a whirlwind of activity—shopping, cooking, decorating, hosting, and going to parties! While these moments can bring joy, the nonstop hustle can leave little time to pause and truly savor the magic of the season. It’s easy to feel the pressure to do it all.

But I think I’ve found a solution: creating intentional pauses to breathe, reflect, and fully experience the holidays. Building in downtime has become essential for me to find balance and truly enjoy the season without getting overwhelmed (and trust me, I can get overwhelmed!).

Here are my personal tips for carving out space to recharge:

1. Embrace Intentional Rest

Rest isn’t a luxury—it’s a necessity. Treat relaxation like any other important commitment by scheduling downtime in your calendar. I like to think of rest as “an appointment with myself.” Whether it’s a quiet morning with your favorite drink, a midday nap, reading a book, or an uninterrupted movie night, protecting these moments prevents burnout and restores your energy.

2. Simplify with Purpose

Perfection is overrated, and picture-perfect moments often feel more like pressure. Streamline traditions that feel stressful rather than joyful, and allow space for authentic connections. Simplify your decorations, gift exchanges, or holiday meals—it won’t diminish the magic; it will amplify your ability to be fully present and enjoy the season.

3. Cultivate Mindful Moments

Transform everyday holiday activities into opportunities for mindfulness. Savor the rich aroma of freshly baked cookies, listen to the genuine laughter of loved ones, take a quiet walk under twinkling holiday lights, or simply sit and soak in a cozy evening. These small, intentional pauses can serve as personal sanctuaries of peace amidst the busyness.

4. Honor Your Energy

Flexibility is your ally during the holidays. If you wake up feeling tired or drained, give yourself permission to scale back. It’s okay to reschedule or decline events if you’re not feeling up to it. Your well-being matters more than maintaining a packed calendar. Listen to your body, and honor your need for rest and recovery.

5. Prioritize Restoration

Think about what truly recharges you. Is it quiet time alone, a creative hobby, or an evening with close friends? Lately, I’ve found joy in visiting museum exhibits—they’ve become a restorative escape for me. Whatever fills your cup, make time for it weekly to maintain your holiday rhythm. These moments ensure you’re not just surviving the season but thriving in it.

Carving out time to recharge isn’t indulgent—it’s self-care. By protecting your energy and embracing moments of calm, you’ll show up as your most present, joyful self. This season, let’s not just get through the holidays—let’s savor them. 💛

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

Thanksgiving 2024

Holidays- I can’t think of a big holiday that doesn’t involve a big meal. Food is how we, as humans, celebrate. This week marks the start of the holiday season as we gather to celebrate Thanksgiving. The meals, the food, the festivities—holidays are meant to be a time of joy and connection with family and friends. But let’s be honest, is it always that simple?

Scrolling through social media this time of year, it’s easy to get overwhelmed. Between recipes for elaborate holiday dishes and advice on how to "burn off" those calories through exercise, the mixed messages can be exhausting—especially if you’ve struggled with disordered eating or feel the weight of diet culture’s influence.

And, the holidays often bring challenges like overeating, guilt, comparing portions, navigating food preferences, dealing with food pushers, and worrying about weight gain. It’s no surprise that many of us feel a little more vulnerable this time of year.

Yes, holiday meals are worth celebrating. But at their core, they are just meals. By healing your relationship with food, you can approach the holidays with freedom, presence, and peace.

Here are some tips that I hope can be helpful as your holiday season begins:

Start your day as you would any day- begin your day with regular meals and snacks, even if you’re anticipating a big Thanksgiving feast. Skipping meals can lead to extreme hunger, making it harder to listen to your body’s fullness cues.

Enjoy the variety- choose what genuinely appeals to you and relish every bite.

Release food rules- many of us grow up with ideas of "good" and "bad" foods, but intuitive eating encourages us to let go of these labels. Free yourself of having guilt about the choices you make. Food is more than just nutrition—it’s also tradition, connection, and pleasure.

Slow down and savor- take time to enjoy what you are eating and who you are with. Focus on the conversations and the connections of those around you. Eating mindfully will enhance your experience and also helps your body recognize when it’s satisfied.

Be kind to yourself- if you eat past fullness or feel uncomfortable, practice self-compassion. Overeating occasionally is part of normal eating, and it doesn’t diminish your ability to care for yourself. Thanksgiving, at its heart, is a celebration of abundance and togetherness. Intuitive eating allows you to embrace this spirit fully, letting go of restrictive rules and focusing on what truly nourishes you—body and soul. By practicing mindfulness and compassion, you can enjoy a holiday meal that satisfies in every way.

I wish that your holiday season be celebratory, delicious, and filled with cheer. But if it’s also filled with stress and emotional vulnerability, well, know this my friend-you are not 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

Oh Menopause

Recently, I've noticed more conversations about menopause. I’m no expert, but like many friends, I’m experiencing it too. This phase of life brings real, often unexpected changes to our bodies. It’s entirely natural to feel frustrated or even a bit out of control as we adjust. I sometimes catch a glimpse of myself walking past a store window and find it hard to recognize the reflection staring back at me. This unfamiliarity with my own body can be challenging and a little unsettling.

Yet, here we are. Menopause is real and unavoidable, but how I choose to respond to it is fully within my control. By staying active, nourishing myself with healthy foods, and practicing self-compassion, I know I can support my physical and emotional well-being through this transition. Embracing these changes with kindness helps smooth the journey, allowing me to prioritize health and wellness without the weight of self-criticism or unrealistic expectations.

Exercise: I believe that the best exercise is the one we show up for. Recently, I joined my daughter for a floor Pilates class and watched her move effortlessly, surrounded by younger women. I found myself wondering, “Did I ever move like that?” But instead of comparing, I felt a sense of pride for simply being there, moving in a way that felt right for me. Embracing this new rhythm helps me stay grounded, and approaching menopause with compassion has reduced stress—relieving symptoms and offering support to my body in the process.

Exercise also needs to be a consistent part of our schedule, like any other commitment. When we prioritize it, it naturally becomes part of our routine. Studies show—and most doctors agree—that regular movement can help relieve menopause symptoms, boost mood, and protect our heart and bones as we age. And it doesn’t have to be intense! Daily walks, gentle stretching, or yoga can make a real difference. Personally, I love my walks through Central Park or lifting weights to upbeat music; turning these moments into something enjoyable transforms exercise into self-care rather than a chore.

Diet: A balanced diet is equally essential. Michael Pollan’s words often come to mind: “Eat (real) food. Not too much. Mostly plants.” During menopause, metabolism can slow down, so focusing on nutrient-dense foods helps sustain our energy and health. Lean proteins, whole grains, fruits, vegetables, and healthy fats are powerful allies in balancing blood sugar and nourishing our bodies. My doctor has emphasized the importance of calcium, vitamin D, and magnesium to support bone health during this stage, and I’ve made a point of including these in my diet.

Moving Forward with Self-Compassion: As we go through menopause, it's easy to feel overwhelmed by the physical and emotional shifts. But this period can also serve as a time of renewal, a chance to redefine what it means to be strong, healthy, and whole. By listening to our bodies and taking a compassionate, proactive approach, we can embrace this season with grace and resilience. Menopause may bring its challenges, but it’s also a profound reminder of our strength—and the beauty of embracing each stage of life fully.

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