Holidays 2023

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

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

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

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

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

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

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

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

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

Thanksgiving 2023

Thanksgiving. Food. Rules.

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

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

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

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

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

I hope your holiday is filled with warmth and peace.

What Inspires You

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

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

Here are some thoughts that I will share with you:

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

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

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

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

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

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

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

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

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

Time

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

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

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

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

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

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

Eliminate Distractions: Minimize interruptions and distractions.

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

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

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

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

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

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

Feeling Restricted by the Word Diet

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

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

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

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

Healthy Eating Growing Up

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

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

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

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

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

And the muffins? Well, they are darn good!

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

Our Relationships to Our Bodies

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

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

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

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

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

Halloween Intuitive Eating

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

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

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

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

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

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

Diet Culture: Fruits and Veggies

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

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

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

Yom Kippur

Wishing an easy fast and other year sealed in the Book of Life for those who observe Yom Kippur.

More Self Care

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

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

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

Photos

Let’s be honest, when you look at yourself in photos, do you like what you see? Do you ever feel stress, anxiety, sadness, or shame when you see photos of yourself? If you answer yes, you’re not alone. These feelings may come up when looking at old photos, or you may feel this way looking at pictures or videos featuring yourself at this very moment.

I can say, with 100% certainty that there are plenty of times, I do not like the way I look in photos. It is not easy, and I am learning to feel comfortable in my own skin and not be so critical of the way I look. I am not gonna lie, getting to this place takes work. Often I need to sit with my feelings until I can move on, thereby not letting negative self doubt get the best of me.

Let’s take this photo of me. I believe that it’s not the best picture and I can say “yup, not a great one of me” and move on. What is important isn't the way I look, but the way I feel. It was last nite, after dinner, I was in my pjs and it was pouring rain. My son and his girlfriend were going for a walk and I jumped in and said I wanted to go too! I grabbed my hat and umbrella and off we walked! Destination- a new neighborhood candy store! We had so much fun walking in the rain and I was so happy to have a spontaneous evening with them!

If you would like to learn how to be less critical of yourself, let me help you! As a behavioral therapist and intuitive eating counselor, I can support you!

When we make an active effort to soften the negative voice in our head we can give ourselves grace and practice self compassion.

Beinnings and Endings

Labor Day- the last day of summer. And as I reflect back on this past summer, how lucky am I to have something that makes saying goodbye so hard (A.A. Milne). It was an energetic, beautiful summer filled with family and friends. I practiced intentional mindfulness (the idea of being actively present in my experience) and while “stopping to smell the roses” is a lifelong journey, I am at peace with ending this chapter we call “summer” and looking forward to beginning a new story.

As a Clinical Behavioral Therapist and as a Certified IE Coach, I can help you learn to stop and smell the roses. Feel free to reach out to me for a consultation at rachel@livehealthynyc.com

Enjoy your day!

Walking

Over the past several months, I have discovered the joy of walking. I had never thought of walking as my exercise, but as I work toward healing from back surgery, walking has become an integral part of my therapy (both mentally and physically).

Walking with a partner, catching up with friends or just listening to podcasts, walking with intention allows me to clear my head, make plans or simply to think about how to be a better version of myself.

Physically, walking, at any intensity, is good for you. A slow, steady pace has been shown to lower the risk of heart disease and diabetes. Research also suggests that increasing the length of your walk can lower the risk of premature death and diseases such as cancer — and raising the intensity brings additional benefits.

Mentally, taking time out of your day, even for a brief 15 minutes, walking can help lessen anxiety and depression. Walking can help you to feel better about your body as you don’t have to put too much strain on your body. Ever have trouble sleeping at night? Walking not only increases our energy levels, but it also increases our level of rest! Regular exercise can help us achieve deeper sleep and improve our sleep patterns.

As a Clinical Behavioral Therapist and as a Certified IE Coach, I am here to help you to find and listen to your inner voice. I can help you learn positive ways to accept yourself as you are. Feel free to reach out to me for a consultation at rachel@livehealthynyc.com

College Drop

Taking my daughter to college for her senior year… Back next week!

IE

What if we could all accept our bodies in whatever shape or size we are? Think about how much time we spend thinking about food or thinking about how our bodies should look. What if we literally tuned out the noise that diet culture plays so loudly in our lives? What if we focused on what's inside all of us.

These negative and harmful thoughts are not our fault. There’s constant messaging (magazine covers, instagram, tic tok etc) and it makes a lot of sense that we’re going to feel this pressure. I would be lying to you if I told you if I told you I never had some of these thoughts. I have not always liked the way I look in certain outfits. And I have compared my body to others. I have also tried some “fad diets”.

But as I have started to practice Intuitive Eating, the more I am aware of these negative and harmful messages, the happier I am with the way I look! The magic of intuitive eating (and I really do believe it is almost magical), needs to be shared widely because of its power to radically change how we interact with food.

IE allows us to listen to our bodies when it comes to food choices and frees us to fully enjoy our food without judgment.

The more we can accept our bodies, inside and out, the healthier we are likely to be.

As a Clinical Behavioral Therapist and as a Certified IE Coach, I am here to help you to listen to your inner voice and learn positive ways to accept yourself as you are. Feel free to reach out to me for a consultation at rachel@livehealthynyc.com

Watermellon

Summertime is the perfect season to indulge in the delicious fruits it has to offer, and one fruit that stands out is watermelon. Not only does watermelon taste amazing, but it also has numerous health benefits. Whether you enjoy it sliced for a picnic or in a refreshing salad, watermelon is a versatile and nutritious option.

One of my very good friends has a knack for creating interesting and mouth watering salads, and her Watermelon and Feta salad is truly outstanding. The combination of juicy watermelon chunks and tangy feta cheese creates a delightful burst of flavors. Not only is this salad visually appealing, but as I watched her prepare it with care and love made it taste even better!

I believe that enjoying what you eat is not just about the taste, but also about how it makes you feel. Taking care of our bodies is essential, and enjoying what we eat is a part of that. Join me in exploring ways to nourish our minds, bodies, and spirits from the inside out. Contact me at rachel@livehealthynyc.com

Self

I am going to be brief as I write this week's blog:

As a tween I was tall and lanky with braces and I didn’t think of myself as cool. My 7th grade boyfriend called me a prude and my dad told me that was ok! But each step of the way I had a great support system (family and friends) and I developed a great sense of self.

I grew up with this mantra (and I hope I passed it down to my kids): DON’T COMPARE YOURSELF TO OTHERS!

Give your social media a rest. Get into the habit of recognizing that your journey is unique, and your path may look different from those around you. Focus on your own progress and remember that you are exactly where you need to be!

Let me help you learn ways to take care of your mind, body and spirit in ways that work for you! Contact me at rachel@livehealthynyc.com

Calm

While many get to travel during the summer months, others are rooted at home. When you physically can’t get away, it is important to find ways to refresh yourself. I have been discovering the pleasure of long walks and absorbing the beauty in nature. It offers a quiet in my head that brings my mind peace. I have been learning to breathe more evenly and practice patience and gratitude. Quieting my mind allows me to have a more balanced approach to eating, exercise and rest. It’s enabling me to be more “healthy”.

My aunt recently shared her love for CALM. It is an app that can be downloaded and it has become a great addition for peace and serentiy. Try it www.calm.com

I’d love to help you learn ways to take care of your mind, body and spirit in ways that work for you! Contact me at rachel@livehealthynyc.com

ME TIME

The other day I had a precious moment to myself and I found myself walking around town. A painting in an art gallery caught my eye and the next thing I knew I was deep in conversation with the owner who shared her expertise. She spoke about each artist and like a sponge, I soaked up the information she shared. She was curious as to how I saw the pictures in the frames and she asked me what I did. I said that I was a therapist. “Oh, you must be busy taking care of others,” she said. I said “actually, I help people learn how to take care of themselves”. She smiled. I said “it was lovely to meet you and talk with you, but now I must leave to take care of myself and continue my “me time”.

“ME TIME” is something I have been learning to take. For “me”, it is a conscious effort to take time out for myself. It can be time spent on my own, or with others, and the practice is done in order to reduce stress and restore energy. It can be as little as 30 min or it can be a full day. Like any behavior, it has to be practiced in order to be felt. Taking “ME TIME” is not selfish but rather it is a time to reset our mind and body. “ME TIME” allows me to find my strength as I work towards health and confidence.

Do you take “ME TIME”? And how do you take “ME TIME”? I’d love to help you learn ways to take care of your mind, body and spirit in ways that work for you! Contact me at rachel@livehealthynyc.com