Spending Time

Structure and routine in my day has always left me feeling with a sense of stability. Many of us are “creatures of habit” as we begin our days and end our nights. Thinking about having to ever give up my routine was not in my wheelhouse and the thought of it left me thinking not so happy thoughts. For someone like me, routine organized my thoughts and behavior. I didn’t think I was being rigid, but rather that “my way” suited me. But you know what? To my surprise, I have discovered that everything happens for a reason.. and really learning how to be adaptable and emotionally flexible has been the best thing for me!

I am a believer that emotional flexibility is the key to wellbeing. Learning to adapt to uncertainty and discomfort in a complex and ever changing world is vital to both mental and physical health. Have you ever realized that we are bombarded with messages that tell us to be positive all the time and that we should always see the bright side. We have been taught to force ourselves to feel happy, and avoid all the negativity in life. I have always been a realistically optimistic person however I believe that “living well” is not about feeling good all the time. It’s about being able to sit with and be comfortable with a variety of feelings in life and to move towards what matters to you the most, despite the discomfort. It is important to be able to shift perspectives into action without being overwhelmed. We are constantly learning and growing. It’s just as ok to feel vulnurable as it is ok to feel strong!

Your struggles are real! Connecting to your emotions without being defensive but by allowing yourself to be emotionally open and accepting of your experiences will help you to achieve the behavior you ultimatly want.

Want to learn how to achieve emotional flexibility? As a therapist trained to help you approach your life and relationships in a more open and flexible way, come work with me. Email me at rachel@livehealthynyc.com

Progress

Today on this marvelous Monday, I am keeping it simple:

Remember to celebrate your small victories. Progress is progress, no matter how small it may seem. As I wake up every morning, I really try to appreciate the people, experiences, and things that bring joy and meaning to my life. Sometimes, it’s hard to find, but if I allow myself to dig deep enough, I can find it!

I truly believe that gratitude can shift your perspective and bring more abundance into your world. It has mine!

As a relational therapist, if I can help you uncover the joy in your life, please reach out to me at rachel@livehealthynyc.com

Xx, Rachel

Fruit 2023

Someone asked me the other day if I eat fruit? Does a zebra have stripes?!? I am slightly obsessed with eating fruit especially when it’s in season! There is nothing worse than an underripe or overripe piece of fruit (and sometimes it’s hard to tell until it’s too late!). I love a sweet mango and juicy watermelon quenches my thirst in the heat of summer! I recently discovered that by adding fruit to my sandwiches (like apple with tuna and arugula) and salads (strawberries are a perfect addition to spinach) I get the benefits of sweet and savory in one bite! And adding dried fruit and nuts when I make my own dark chocolate bark is so good!

Here are a few simple seasonal recipes that you can try!

Summer Smoothie:

1 cup mango

1 cup pineapple

1 cup strawberries

2 cups orange juice

1 cup vanilla yogurt 

(can be frozen fruit or add ice)

Blend and enjoy!

Summer Salad:

1 ear of corn, roasted

1 long English cucumber, chopped

2 cups cherry tomatoes (vine-ripened if possible!)

1/2 an avocado, cubed

2 cups fresh strawberries, quartered

1/2 cup fresh basil, chopped

1/3 cup crumbled feta

1/2 a lemon, juice only

2 Tbsp olive oil

Salt + pepper to taste

In a large salad bowl, add the kernels of corn, sliced strawberries, cherry tomatoes, cucumber, and avocado chunks. Sprinkle with crumbled feta, chopped basil, olive oil, freshly-squeezed lemon juice, salt, and pepper. Toss everything to combine.

Can add any grilled protein (I love grilled shrimp!)

Dark Chocolate with Fruit and Nuts:

8 oz dark chocolate (try to find a good quality bar)

1/4 cup toasted cashews (or any nuts and seeds combo)

1/4 cup dried fruit of your choice

Line the baking sheet with parchment paper. Roughly chop dark chocolate and place all but the smallest pieces in a medium size glass bowl. Melt chocolate in microwave. Pour melted chocolate over toasted nuts and dried fruit on parchment lined baking sheet. Using a silicone spatula or metal spoon, evenly distribute melted chocolate over the fruit and nuts. Place chocolate bark in the refrigerator or freezer. And enjoy!

As always, if I can help you learn to eat intuitively or you just want someone to talk to help filter out all of the noise of diet culture (and other life “noise”) please email me at rachel@livehealthynyc.com






Do Nothing

My husband asked me on a Tuesday morning what I was doing today. He had no agenda for asking me this, he was just being curious. I looked at him and said “I am doing nothing”, and I went into the other room. Truth is, I had a few appointments but I had rescheduled them as I was moving slower and didn’t want to rush to get to where I really didn’t have to be on this particular Tuesday. And so, for a few moments, since I now had an entire day free to myself, I pondered what I “should” do. Should I reschedule some clients, should I call a friend and make a lunch or coffee plan, should I go do some of my errands. This list of shoulds could be honestly endless and exhausting. And so I decided, thoughtfully and purposefully, that I “should stay put” and “do nothing”.

To be honest, getting comfortable with my decision took a little bit of mental work- I felt like I was walking on a tightrope. Allowing myself time to just be present without physically doing something was not a place that I frequently go to.

Similarly, learning to eat intuitively, a path that I have been on, and how I work with my clients to help them find their own path is not always smooth. Learning to challenge the food police, the fourth principle of intuitive eating can be a difficult principle to overcome. Just like how hard it is to not have a plan for the day and be ok doing nothing, how can we learn to turn off the loudspeaker inside our heads that monitors the unreasonable rules that diet culture has created? Learning to identify food rules, questioning these rules and then reframing one's thought process is integral to living guilt free from food. It is important to evaluate what foods you think of as “good and bad” or “healthy and unhealthy”. And then reflect on where these beliefs came from. Challenging your inner critic can be liberating and you may just find that you can be at peace with your decision to stay at home and enjoy a piece of cake!

For help finding your path, contact me at rachel@livehealthy.com

Patience Again

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

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





Cooking for One

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

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

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

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

Noise of Diet Culture

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

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

So how do we dismantle the noise?

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

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

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

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

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

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

Pasta

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

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

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

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

Spring Clean your Mind and Soul

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

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


Vitamin D

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

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

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

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

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

Shoppers Tips

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

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

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

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

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



Tumeric

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

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

What Intuitive Eating is Not

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

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

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

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

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

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

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

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

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

Mindful Eating/Intuitive Eating

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

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

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

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

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

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

  • They both provide health and well-being benefits.

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

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

  • They do not promote food judgment or restriction.

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

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

What Feeds You

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

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

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

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

  • Connecting with others

  • Exercise

  • Reading a mystery or a historical fiction book

  • Watchting movies and tv shows with my family

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

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

  • Too much socializing without quiet time to balance it out

  • Guilt

  • Feeling overly responsible for people around me

  • Saying YES when I really want to say NO

  • Not getting time for myself

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

The Clean Plate Club

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

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

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

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

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

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

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

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

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

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

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