Take Time

Happy Monday!

As I sit down to write this on a Friday afternoon, all I can think about is “Ahh the weekend!”. Slowing down and taking a mental break after a busy week is not just a luxury; it's a necessity for maintaining mental well-being and productivity. In the hustle and bustle of everyday life, it's easy to get caught up in a cycle of constant activity, leaving little time for rest and rejuvenation. However, it is important to make the conscious decision to slow down, giving my mind a break.

You too may have had a particularly hectic week and you may have felt the signs of both mental and physical exhaustion. But, going at full speed, I have realized, doesn’t serve me well. Being able to let go of the “go-go-go” mindset takes time. It is important to find activities that allow you to slow down your mind and shift your focus away from work or other stressors. By giving yourself permission to take a break, you're not being lazy or unproductive; you're actually replenishing your mental energy reserves, which will ultimately help you perform better when you return to your tasks.

Slowing down the pace of my life has been invaluable. I’ve given myself the gift of time. Going slow has become a luxury that I’m incredibly grateful for. For me, slowing down is a combination of practicing mindfulness, getting enough rest, and prioritizing what matters in my life. Pico Lyer, a novelist says: “In an age of speed, I began to think, nothing could be more invigorating than going slow. In an age of distraction, nothing can feel more luxurious than paying attention. And in an age of constant movement, nothing is more urgent than sitting still.”

Learning to “master the art of slowing down” can be an adventure. Here are a few tips to help you get started:

Create a meaningful morning routine- Once I realized I could no longer literally jump out of bed, I decided to savor my morning time. I leisurely have a cup of coffee and read the paper and write in my journal. This “me time” deeply impacts how my day unfolds.

Stop multitasking- Focusing on one task at a time has proven to be more productive and fulfilling than attempting to juggle multiple tasks simultaneously.

Step away from social media- Stepping away from mindless scrolling helps reclaim time and preserve mental health.

Read a book, take a walk- A great way to unwind and recharge and expand your mind.

Say “NO” more- Recognizing my limits and prioritizing my time has been liberating and rewarding.

Find a community- Having a support network of friends who are interested in slowing down makes the journey more fun and meaningful. I’ve found inspiration through books, podcasts, and friends who have learned to enjoy life by not rushing through the day. Making life changes is a little bit easier when you have a support network in place.

Ultimately, slowing down and taking a mental break is about honoring your own needs and recognizing that rest is an essential part of the productivity equation. By making self-care a priority, you'll not only feel better mentally and emotionally but also be better equipped to tackle the challenges that come your way.

As a licensed Clinical Behavioral Therapist and an Intuitve Eating Counselor, if I can help you to feel better about yourself and make positive changes, feel free to contact me at rachel@livehealthynyc.com

Body Positivity

The other morning, I woke up with noticeably puffy eyes. Was it allergies? Maybe it was the restless night's sleep? Or it could have been that the dinner I had last night was saltier than my usual? Regardless of the cause, I didn't like the way I looked. But, instead of attempting to conceal or "fix" my swollen eye this time (I learned my lessons as past  futile attempts at Sephora proved costly and ineffective), I took a deep breath and acknowledged that this was my reality at that moment. I knew that it wasn't a permanent state, so I decided to embrace it and carry on with my day.


I recognize that I'm not alone in grappling with accepting the changes in my body. This journey demands introspection and empathy. Admittedly, it's tough to come to terms with the fact that my body has changed. Yet, I'm working towards finding peace with it. However, it's not a simple task. Over the past couple of years, my life has been drastically altered by back pain. It's limited my ability to exercise, engage in activities, and even wear my favorite boots (the pain of putting them on was excruciating). 

Nevertheless, I'm progressing towards recovery and positively and energetically glimpsing hope on the horizon. Throughout this experience, I've gained valuable insights and now wish to share the power of positivity—a motivational boost to uplift. By channeling energy into action, you can achieve positive change in both thoughts and deeds. And when you combine positivity and gratitude with intuitive eating and body confidence, you can free yourself from constraints around food and body image.


Here are some strategies that have been helpful for me (and hopefully for you too).

Positive Affirmations- Give yourself daily, verbal encouragements and reminders.

Think Healthier Not Skinnier-Stop thinking about how much your body weighs, or how it’s shaped. Think about all the amazing things it can do, all the places it can take you, how it feels, and the experience it brings you. 

Compliment Others- I have found that when we open ourselves up to be kind to others, it also opens us up to be kinder to ourselves. Be someone else’s silver lining.

Focus on What You Like about Yourself- We’re naturally inclined to look for our dissatisfactions and overlook the good things. Let’s break out of that way and focus on how terrific you are.

Stop Comparing Yourself to Others- Imagine how boring it would be if there were only one way to be, and to feel, beautiful. Appreciate the uniqueness in yourself and others.

Do Something Nice for Yourself- Dedicate time to self-care and indulge in activities that bring you joy and relaxation. You deserve it!


As a licensed Clinical Behavioral Therapist and an Intuitve Eating Counselor, if I can help you to feel better about yourself and make positive changes, feel free to contact me at rachel@livehealthynyc.com






Spring Clean

Spring is officially springing, making space for more daylight, warmer weather, and spring cleaning. The other day, I purchased some sweaters I'd been eyeing for a while. They were finally on sale, so I went ahead and bought them. Yet, upon attempting to squeeze these new acquisitions into my already overflowing closet, a sense of unease settled in. Recognizing the need to address this clutter, I found myself knee-deep in my wardrobe, sorting through clothes, shoes, and accessories.

The process, both emotionally and physically taxing, eventually brought about a feeling of lightness and freedom. Yet, I must admit, parting with certain items was challenging. The brown acrylic cardigan that belonged to my dad, the whimsical faux fur vest discovered during my travels in Europe, and my collection of cowboy boots – each with its own sentimental value and story attached. Despite knowing that some pieces no longer serve a practical purpose, the emotional and nostalgic ties made it difficult to let go. In these moments, I remind myself that imperfection is acceptable as I navigate through the decluttering process.

I couldn't help but draw parallels between spring cleaning my closet and cleaning my mind in the context of intuitive eating. Much like tidying up my physical space, spring cleaning my mind with intuitive eating involves decluttering outdated beliefs and attitudes towards food and body image, and creating a more positive and peaceful relationship with eating.

Here are a few ways that I am thinking we can spring clean our mind with intuitive eating:

Letting go of food rules: Intuitive eating encourages letting go of strict food rules and restrictions imposed by external sources such as diets, meal plans, and societal norms. Spring clean your mind by challenging and discarding these rules that no longer serve you, and embrace the freedom to eat according to your body's needs. Wouldn’t it be nice to say I love eating this brownie rather than being afraid to eat it.

Practicing mindfulness: Mindfulness is an essential aspect of intuitive eating. It involves being present and fully engaged in the eating experience, paying attention to taste, texture, and satiety cues. Spring clean your mind by incorporating mindfulness practices into your meals, such as slowing down, savoring each bite, and checking in with whether or not you are really hungry or just eating to eat.

Cultivating self-compassion: Spring cleaning your mind with intuitive eating involves replacing self-criticism and guilt with self-compassion and kindness. Instead of berating yourself for eating certain foods or overeating, practice understanding and acceptance towards yourself. Treat yourself with the same kindness you would offer to a friend.

Honoring your body: Intuitive eating encourages tuning into your body's unique needs and preferences. Spring clean your mind by shifting the focus from external ideals of beauty and/or weight and respect your individuality. Try to let go of comparing yourself to others and embrace your body's natural shape and size.

By spring cleaning your mind with intuitive eating, you can create a more peaceful relationship with food and your body, allowing you to nourish yourself both physically and emotionally. If I can be of help in offering you support as you spring clean your mind, feel free to contact me at rachel@livehealthynyc.com

Moderation

I stood in line at the bagel shop, eagerly anticipating my lunch: a tuna and avocado sandwich on a whole wheat bagel. As I placed my order, my lunch date's reaction was unexpected. She appeared shocked and stumbled over her words, questioning my choice. It made me wonder: why the aversion to a simple sandwich? Are we really afraid of certain foods? Do we think that eating a sandwich is not a good choice and that it will make you “fat”?

I can remember that during the 1990’s our country entered a “low-fat” craze. I can remember Snackwell cookies and it was an absolute phenomenon! They were advertised as no-fat cookies.The food industry substituted vegetable fats for animal fats in a profound way, and substituted sugars for fats, and kept the calorie content of the products exactly the same. The "low-fat" message was interpreted as, if you had a product that was low in fat, it was good for you. These messages were deceiving and despite all intentions, the health crisis in America continuted.

Diet culture is a pervasive and insidious force that influences how we perceive food, our bodies, and our health. Sadly, it promotes unrealistic ideals of thinness, equates worth with appearance, and fosters fear and guilt around eating. In reality, carbs, fats, and sugars are not inherently "bad" or "unhealthy." I cook with olive oil and avocado oil all of the time. I love fruits of all kinds. I eat cookies and chocolate cake and whole grain and sourdough breads. I even eat pasta. I love salad and dairy is not my enemy. It's the overconsumption of highly processed and refined versions of these foods, along with a lack of balance and moderation in our diets. And demonizing entire food groups only serves to perpetuate the cycle of diet culture and prevent us from developing a healthy, sustainable approach to eating.

So, how do we change this? I believe that moderation is key when it comes to incorporating carbs, fats, and sugars into our diets. Rather than viewing these nutrients as something to be feared or avoided, we should strive to include them in balanced proportions alongside a variety of whole, nutrient-dense foods.

By listening to our bodies, practicing mindful eating, and rejecting the restrictive mindset that is constantly perpetuated by diet culture, we can empower ourselves to regain our control over food and foster a positive, nourishing relationship with what we eat.

Being Flexibile

Today, during my session with my personal trainer, I was introduced to some dynamic stretches. Initially appearing straightforward, I found them surprisingly challenging. I couldn't help but wonder whether my struggle stemmed from my age or the fact that I underwent major back surgery just two months ago. My trainer responded kindly, probably wanting to ensure job security!

Physical flexibility is an essential aspect of a comprehensive fitness regimen, focusing on the ability of joints and muscles to move through their complete range of motion. Yet, there's another dimension to consider: mental flexibility. This involves cultivating a mindset that allows both mind and body to move with ease, strength, and harmony.

Mental flexibility empowers us to adapt to new circumstances, shift perspectives, and generate alternative solutions to life's challenges. I firmly believe that honing this skill is indispensable for navigating life's complexities, both personally and professionally.

When I got home from my session I was tired and “hangry”. I thought about what was in my fridge and what I really wanted to eat. As I prepared a tuna sandwich, I thought about the potential connection between mental flexibility and intuitive eating. I believe that these two concepts intersect and support each other in fostering a healthy relationship with food and body.

Here are a few connections that I have made:

Recognizing Rigid Thought Patterns: You can start by recognizing any rigid thought patterns or beliefs you may hold about food, eating, and body image. These could include beliefs about "good" and "bad" foods, strict diet rules, or negative self-talk related to eating habits. Mental flexibility involves acknowledging these patterns and being open to challenging and reframing them.

Cultivating Awareness of Body Signals: Intuitive eating emphasizes tuning into your body's hunger and fullness cues, as well as other sensations like cravings and emotional hunger. Mental flexibility comes into play by being open to recognizing and responding to these signals without judgment or preconceived notions. It means letting go of external rules or expectations and trusting your body's wisdom.

Challenging Food Rules and Restrictions: Challenge any food rules or restrictions that may be dictating your eating choices. Mental flexibility involves being open to questioning these rules and reframing them in a more balanced and flexible way. Instead of labeling foods as "good" or "bad," practice viewing all foods as neutral and focus on honoring your body's cravings and preferences without guilt.

Practicing Self-Compassion: Practice self-compassion and kindness throughout your intuitive eating journey. Mental flexibility involves being gentle with yourself as you navigate changes in eating habits and beliefs. Instead of striving for perfection, embrace the process of learning and growing towards a more flexible and compassionate relationship with food and body.

By making the connection between mental flexibility and intuitive eating, you can cultivate a healthier and more sustainable approach to nourishing yourself, one that is rooted in self-awareness, acceptance, and trust in your body's innate wisdom. Feel free to contact me if I can help you find your balance at rachel@livehealthynyc.com

Overindulgence

Last night, I enjoyed a fun dinner with friends and family, indulging in more wine, cheese, and dessert than I had in quite some time. As my weekly posts reveal, social gatherings have been sparse lately, and so this evening was all the more enjoyable.

However, I didn't sleep well afterward; I suspect going to bed on a full stomach didn't agree with me. I tossed and turned, attributing it to the rich foods I had consumed.

And so this morning, my mind started to play tricks and I started to think, was the meal that I ate a “bad” meal? Should I have had less cheese and bread, wine and dessert? Why is it that something so pleasurable can leave behind a bitter aftertaste of guilt? Am I really allowing myself to scold myself and hear "you shouldn't have eaten that!". Do I need to start today differently? And what would “different” look like?

As I prepare my breakfast the morning after, I am left to reconcile these opposing forces within me – the desire for enjoyment and the need for discipline. But the lesson I remind myself is that there exists a delicate balance between savoring life's pleasures and respecting the body's limits. Balance is achieved by feeling calm and there exists a certain ease once that is achieved.

And so, how can we strike a balance between enjoying delicious food, the company, and feeling satisfied without overeating, ultimately feeling great about the meal as a whole?

Enjoying delicious food doesn't have to mean overeating. In fact, savoring your meals mindfully can enhance your enjoyment while helping you maintain a healthy relationship with food. It is about mindfulness, moderation, and appreciation. By savoring each bite, listening to your body, and embracing the social aspect of dining, you can find joy in every meal while maintaining a healthy relationship with food. Mindful eating begins with tuning into your body's signals. It is important to pay attention to your feelings of hunger. It is truly a pleasure to feel nourished, both physically and emotionally, knowing that you enjoyed the food without overindulging.

In the end, it's not about denying yourself the joys of delicious food but rather about appreciating them in a way that nourishes both body and soul. By eating mindfully and in moderation, you can enjoy it without the guilt or discomfort of overindulgence.

If I can help you learn how to eat mindfully and find your balance contact me at rachel@livehealthynyc.com

Glowing

The other day, a friend inquired about my shopping habits. With a chuckle, I responded, "Sweetie, take a look at me—I've practically been living in sweats and sneakers!" Though I've hardly been fashion-forward lately, I must confess, I've developed quite the obsession with makeup and anti-aging products (could it be that I just had a bday?!?). The other day, a charming and persuasive salesperson claimed, "Try these products, and you'll radiate an inner glow." It dawned on me, something I knew but had momentarily forgotten, that relying solely on makeup for defying age and enhancing my natural self wasn't cutting it. I thought more about this and my belief was renewed and restored in a simple fact- a combination of nutritious and delicious foods has been the real secret to putting a spring in my step and a grin on my face!

It is well known that the foods we consume play a crucial role in nourishing our bodies and supporting healthy skin. I am all about eating foods that “are good for me” and also make me “feel good”. To be really honest, avocado toast with a poached egg and smoked salmon is as delicious to me as a big chocolate chunk cookie. A diet rich in fruits, vegetables, lean proteins, and whole grains provides essential nutrients like vitamins, minerals, antioxidants, and omega-3 fatty acids, which are vital for my mind as well as for my skin. I am mindful that what I eat also helps to fight against inflammation, as well as protects my skin from damage. Plenty of drinking water as well as applying sunscreen before any makeup have become non-negotiable steps in my daily routine.

And while it's tempting to jump on the bandwagon of the latest superfood craze or trendy diet plan, it's essential to maintain perspective. These fad foods often receive excessive hype, touted as the ultimate solution to health and wellness. Yet, amidst the ever-changing landscape of food trends, there's a timeless truth that remains steadfast: the importance of consuming whole, unprocessed foods for both physical and mental well-being and aesthetic appeal. Such a diet fosters a deeper connection with food, encouraging mindfulness and appreciation for the nourishment it provides.

I believe that by practicing mindfulness, we create space for greater happiness and less self-judgment. Radiating with a youthful vibrancy, regardless of our age, originates from our inner being.

Forgiveness

Last week marked my 56th birthday, the time of year that I always use to contemplate the past, present, and future. It's been a challenging year, grappling with both physical and emotional hurdles (as you might know, if you've been following my Monday writings). It has been during these times, and now every day, that I have had a great deal of what my mother- in- law calls a “lay down” or what I now call, my own personal "mandatory downtime”. With legitimate back pain, I had no option but to prioritize rest. Though observers might have viewed my “reclined” state as laziness or relaxation, it was far from it! I was deliberately engaging in self-care, recognizing it as paramount to my recovery.

This has led me to have had a great deal of time to reflect which in turn has led me towards significant self-discovery.

You might be wondering, what have I learned? Well, first and foremost, it's forgiveness.

I've come to understand the importance of forgiving myself, and not an ounce of regret, for not being the person I was before my injury. In the past, I was incredibly active. I ran a private therapy practice and I was the CEO and managed our household. I effortlessly juggled multiple tasks in a day, rarely breaking a sweat. I enjoyed frequent lunches and dinners out, exercised independently, and strolled through the park catching up with friends. Meeting for coffee between errands was a breeze, all before 5pm. Now, just the thought of those days exhausts me.

Thus, this past year and a half has been a journey of both progress and setbacks, of doing and undoing.

Forgiveness is a profound and essential aspect of human relationships, both with others and with ourselves. In relationships with others, forgiveness allows us to navigate through conflicts, misunderstandings, and hurt feelings. It enables us to let go of resentment, bitterness, and anger, thereby restoring trust and rebuilding connections.

Forgiveness towards ourselves is equally crucial. Often, we are our harshest critics. Forgiving ourselves is an act of self-compassion and healing. It involves acknowledging our own humanity, accepting our mistakes, and letting go of self-blame, guilt, and shame. It also means acknowledging the impact of our choices, learning from our mistakes, and making proactive changes to support our well-being.

I've grown to cherish my moments of rest, finding them restorative and rejuvenating. Rediscovering connections with both others and myself has brought me happiness and peace. If you're seeking to find your own sense of peace, don't hesitate to reach out to me at rachel@livehealthynyc.com

Being Positive

I firmly believe in the power of positive thinking in achieving my personal objectives and in shaping and enhancing my overall well-being. While it's important to acknowledge that positive thinking isn't a cure-all for life's challenges, it can certainly make them more manageable and enable us to confront them with a constructive mindset.

Throughout life, we inevitably encounter obstacles and tough situations. It is in these moments that it's crucial to focus on the positives, no matter how small they may seem. Even when faced with adversity, I firmly believe that there's always a silver lining to be found, even if it's not immediately apparent.

However, it's essential to recognize that embracing positivity doesn't mean ignoring or suppressing negative emotions. It's perfectly okay to acknowledge and address difficult feelings, seeking support from others when needed. Often, it's during our lowest points that we find the motivation to enact positive changes in our lives.

Here are some practical ways to cultivate positivity:

Practice Gratitude: Take time each day to reflect on the things, people, or moments that bring you joy or comfort, and express gratitude for them.

Journaling: Keep a gratitude journal (either on a pad or on your phone) where you jot down things you're thankful for daily, no matter how small.

Embrace Humor: Find humor in challenging situations, allowing yourself to laugh and lighten the mood.

Surround Yourself with Positive People: Seek out individuals who uplift and support you!

Engage in Positive Self-Talk: Pay attention to your inner dialogue and respond with positivity, influencing your ability to manage stress and navigate challenges effectively. (I talk to myself all the time and I wear a bracelet on each wrist- one says “RESILINECE” and the other says “HAPPY”. Both remind me to always be both!). Positivity is contagious.

A positive outlook equips us with resilience, creativity, and determination in facing life's hurdles. It enables us to focus on solutions rather than dwelling on problems, empowering us to overcome obstacles and realize our goals. Moreover, positivity fosters a supportive community where individuals feel motivated, inspired, and valued. There's truly no better place to be than in a positive and uplifting environment. So, find your sunshine and bask in it!

Fake It Til You Make It

My grandmother used to tell me, "A little powder, a little paint, makes a girl feel and look like what she ain't." It's akin to the saying "fake it till you make it." This sentiment mirrors Cinderella's transformation in the fairy tale, where she changed her appearance with elegant attire, jewelry, and grooming for the ball. Dressing up may not reflect your true self, but it can temporarily evoke a desired feeling.

Whatever internal struggles you may be feeling, when you slip into something beautiful (whether a vibrant dress or simply an outfit that makes you feel confident), can have a powerful impact on your mindset and overall well-being. It's like wearing a suit of armor against negativity, self-doubt, or a gloomy mood. I believe that getting dressed can be a form of empowerment and is a form of self-care. You are taking the time for yourself and this can serve as a reminder of your autonomy and agency, even when other aspects of your life may feel out of control. Personally, getting dressed and dressing up has the ability to lift my mood. And it can be a reminder that you deserve to feel beautiful and confident, regardless of any internal or external obstacles you may be facing. And honestly, who knows? It might just be the key to unlocking a newfound sense of upliftment and empowerment. And, there are other forms of self care that can contribute to our well being.

Physical Exercise: Engaging in regular physical activity is essential for both our physical and mental health. Whether it's going for a run, practicing yoga, or hitting the gym, exercise releases endorphins that can boost our mood and reduce stress.

Mindfulness Practices: Taking time to cultivate mindfulness through practices such as meditation, deep breathing exercises, or simply spending time in nature can help us feel more centered and grounded amidst life's challenges.

Healthy Eating: Nourishing our bodies with nutritious foods not only supports our physical health but also impacts our mood and energy levels. Paying attention to what we eat and making choices that fuel our bodies can have a profound effect on our overall well-being.

Rest and Relaxation: In today's fast-paced world, it's crucial to prioritize rest and relaxation. Whether it's getting enough sleep each night, taking breaks throughout the day, or indulging in activities that bring us joy and relaxation, giving ourselves permission to rest is vital for recharging our bodies and minds.

Creative Expression: Engaging in creative activities such as painting, writing, playing music, or gardening allows us to tap into our inner creativity and express ourselves in meaningful ways. These activities can be therapeutic and provide a sense of fulfillment and purpose.

Overall, self-care is about nurturing our physical, emotional, and mental well-being. By incorporating practices like getting dressed thoughtfully, exercising, practicing mindfulness, eating well, prioritizing rest, and engaging in creative expression, we can cultivate a greater sense of empowerment and lead happier, more fulfilling lives.

When I Get Derailed

This is one of those ironic twists of fate- I have been diligently taking care of myself, trying to nurture my body back to health, and a darn cold sneaks up on me! As if my efforts need more of a challenge!

I have seriously been doing everything "right" – getting enough rest, eating well, staying hydrated, and avoiding overexertion –and yet somehow, a not so right feeling in my throat turns into a full-blown cold.

Seriously! I am in disbelief. How could this happen? But then reality sets in, and I realize that even the most vigilant efforts can't always prevent illness. I am trying my best not to get frustrated. But, honestly, I had plans- goals to accomplish, tasks to tackle! But amidst the frustration, there's also a sense of acceptance. I remind myself that I am human and this is Feburary (cold and flu season) and yes, my body has been through alot recently.

So as I surrender to the cold, I allow myself to rest without guilt or judgment. I sip on warm homemade ginger and lemon and honey tea, steam in my shower and wrap myself in layers of cozy clothes and blankets that were given to me by friends. My doctor prescribed over the counter medicine and a diet rich in nutrients (of course I am feeding myself foods that are healing), and plenty of liquids and rest.

I must let go of the pressure to be productive and instead focus on simply being – being present in the moment, being gentle with myself and being grateful for the opportunity to heal. This has been my mantra this year. Being present in the present is the best present I can give myself!

And slowly but surely, hopefully by the time you read this on Monday morning, I will be feeling better. It is my hope to emerge from my cocoon of blankets, stronger and more resilient than before!

Yes, getting a cold when you're doing everything "right" can feel like a setback, but it's also a reminder of your own resilience, your ability to bounce back from adversity. And perhaps, in the end, that's the most important lesson of all.

Simple Pleasures

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

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

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

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

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

Vulnerabilty

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

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

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

Here’s my approach:

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

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

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

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

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

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

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








Resilience

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

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

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

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

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

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

Carpe Diem

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

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

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

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

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

Culinary Exploration:

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

Social Dining:

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

Mindful Eating:

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

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

Mindfulness during the Holidays

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

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

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

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

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

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

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

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

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

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

I wish you balance and joy this holiday season!

Holiday Parties

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

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

Here are some tips that have been working for me:

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

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

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

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

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

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

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

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

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

Gift Giving 2023

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

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

Have you ever thought about gifting friendship?

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

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

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

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

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

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

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