Perfectly Imperfect

Yesterday, I went all out preparing dinner for my family and myself. We enjoyed homemade spaghetti and meat sauce with ricotta and burrata, grilled veggies, lentil stew, and a green salad, all with herbs and veggies from our garden. It felt great to be in my kitchen, cooking creatively.

Tonight, however, was a different story. My second attempt at dinner was a bust – I burnt some veggies and overcooked others! It's a good thing I don't cook for a living. Like most things, practice makes perfect. While I wasn't too proud of tonight's meal, it was still salvageable, and I couldn't help but smile at how perfectly imperfect I am.

Is there a link between perfectionism and chronic pain? You bet! Did my back problems exist because I am a perfectionist? Well, to be fair to my surgeon, no—there was structural damage in my spine causing severe pain. But I have always resonated with Dr. John Sarno's pioneering work in Mind-Body Medicine. Like Sarno and his followers, I believe a large part of chronic pain is rooted in perfectionism and the idea of not being “good enough.”

As I embark on a journey toward healing from within, I know firsthand how debilitating emotional pain can be. It literally knocks you down. Only when you face your flaws can you learn to embrace your whole self.

Finding peace in your flaws and letting go of perfectionism can be a transformative journey. Here are some of my thoughts:

1. Acknowledge Your Flaws:

The first step to finding peace in your flaws is acknowleging them. Everyone has imperfections!

2. Reframe Your Mindset:

Embrace the idea that flaws are opportunities for growth and learning.

3. Set Realistic Standards:

Set realistic and achievable goals for yourself that allow for mistakes and growth thereby recognizing that perfection is unattainable and then celebrate small victories!

4. Practice Mindfulness:

Mindfulness helps you stay present and appreciate the current moment. It reduces the tendency to dwell on past mistakes or worry about future imperfections.

5. Cultivate Gratitude:

Regularly practice gratitude by reflecting on what you appreciate about yourself and your life. This shifts your focus from what’s lacking to what’s abundant.

6. Surround Yourself with Support and Authenticity:

Surround yourself with people who support and accept you as you are. Positive relationships can provide encouragement and perspective.

Change takes time. Be patient with yourself and recognize that overcoming perfectionism is an ongoing process. As a licensed Clinical Behavioral Thereapist and Intuitive Eating Counselor, if I can help you to integrate these practices into your life, and if you are interested in working with me, contact me rachel@livehealthynyc.com

STRONG

I went bike riding the other day. While it might seem ordinary to many, it was a significant milestone for me. Two years ago, I had severe back problems, and it’s been six months since my surgery. Until now, I hadn’t dared to get back on a bike. So, you can imagine my mix of excitement and nervousness as I pedaled along a smooth bike path. As I worked hard to keep up with my friend (and avoid falling!), I kept thinking about how STRONG I felt.

Start To Realize Our Natural Greatness! This was exactly what I was feeling, and it was both exhilarating and liberating.

For a number of years I have been practicing wellness principals that have helped me to feel better both physically and emotionally. In particular, as I practice intuitive eating I have found that I have a greater sense of strength, both physically and emotionally, which has fostered my overall well-being.

By really listening to and honoring hunger and fullness cues, I tend to eat a variety of foods. This balanced approach leads me to sustained physical energy. And I believe that when the body is well-fueled, it feels stronger and more capable of handling daily tasks and physical activities.

As many of you might already know, practiciing IE is not all that easy. It takes work which includes practice. And like riding a bike, you may feel unsteady.

One of the key aspects of intuitive eating is trusting oneself to make food choices that feel right. This self-trust fosters a sense of empowerment and confidence, as you learn to feel more in tune with your body and your own needs. I have found that this mental fortitude translates into a more positive self-image and greater self-assurance. This also allows me to address my emotional needs without resorting to food as a primary coping mechanism. This is liberating as I learn to process and deal with stress, anxiety, and other emotions in more constructive ways.

This holistic well being provides freedom and joy and I am on the path towards building a strong foundation for ongoing health and well-being, which allows me both physical and emotional strength.

All in all, the strength that I am feeling when practicing intuitive eating encompasses a holistic approach to health. It includes the physical vitality derived from proper nourishment, the mental empowerment gained from self-trust and positive body image, and the emotional resilience developed from healthy coping mechanisms. I can help you to be STRONG! As a licensed Clinical Behavioral Therapist and an Intuitve Eating Counselor, contact me at rachel@livehealthynyc.com if you are interested in working with me.

Tools

“How do you do it?" she asked me? What’s my food philosophy? She wanted to know. I responded, “I don’t have a food philosophy, I have tools”. Not having a strict food philosophy can be liberating and offers a flexible and intuitive approach to eating. A food philosophy often implies a rigid set of beliefs or rules about what, how, and when to eat. This can range from following specific diets like veganism, paleo, or keto, to adhering to ethical or cultural food practices. While these philosophies can provide structure and meaning, they can also be restrictive and stressful for some people.

Remember the “three bite rule” for desserts? First bite: Taste it. Allow your mouth to say hello to the flavors. Second bite: Enjoy it. Savor the flavors and give yourself permission to get pleasure from it. Third bite: Say goodbye. Did this really work? I tried it but it was too strict (I actually really hated to give up what I was enjoying!). I used to adhere to sets of “food rules” but I have learned through my intuitive eating journey that relying on a toolkit of strategies and knowledge can provide a more adaptable and personalized way to maintain a healthy diet and lifestyle.

How does one focus on tools? Below are some of my thoughts:

1- Flexibility and Adaptability

Without a strict food philosophy, you are free to adjust your eating habits based on your current needs, preferences, and circumstances. Whether you're traveling, dealing with a busy schedule, or accommodating new dietary requirements, flexibility allows you to make practical and realistic choices.

2- Intuitive Eating

Relying on internal cues such as hunger, fullness, and cravings, rather than external rules, can help foster a healthier relationship with food. This approach encourages mindful eating and helps you become more attuned to your body’s natural signals.

3- Know Thyself

Everybody is unique and knowing what works best for you and your body is key. Understanding how eating foods affect your body is important to learning how to feel your best.

A flexible approach encourages balance and moderation rather than extremes. You can enjoy a variety of foods without guilt, leading to a more sustainable and enjoyable way of eating. This balance helps prevent the pitfalls of overly restrictive diets and promotes long-term health.

As a licensed Clinical Behavioral Therapist and an Intuitve Eating Counselor, if I can help you to learn practical tools that will allow for a more adaptable, personalized, and sustainable approach to eating, I am here for you. If I can help you to understand your feelings, learn how to rest, learn how to feel better about yourself and make positive changes, feel free to contact me at rachel@livehealthynyc.com

REST

I often take a "lay down," a term my mother-in-law coined to describe downtime. For me, it means taking time for myself. During this time, I don't answer the phone, scroll through social media, watch movies, or leave my bed or couch. Instead, I read a chapter in a novel, sections of the newspaper I've flagged, or write in my journal. Sometimes, I even close my eyes. It's a time for me to REST.

About 2 years ago, when my back started giving me problems, making it uncomfortable to sit or stand, I realized that lying down became my only physical comfort. Since my surgery almost five months ago, I've found that if I don't take time to rest between activities, I'm of no use to myself.

We all feel this need to “do”. Our “to do lists” are long! We are stretched thin with work, social engagements, our homes and taking care of our families and friends, that we find ourselves to be in constant motion. And how often do you wish you had more hours in the day because you feel like you can never catch up. And the idea to stop and rest? Usually not in our vocab! But, REST is undervalued; we often think that not doing something equates to being lazy. Actually, I have found that the art of “resting” is more challenging than the act of “doing”.

One way to break the cycle is to not keep doing. It’s not to do more and work harder, it’s to stop and rest. There is power and momentum that builds in the rest period. True restorative rest is when we pause and get off the treadmill of life. It’s about finding space where you can pour energy into yourself so you can get ready for the next step. It’s the recalibration period that makes rest so valuable.

Rest is a crucial component of a balanced and healthy life, playing a vital role in reinvigorating both the mind and body. Rest isn't limited to sleep. It can take various forms, including:

Physical Rest: Activities like gentle stretching, yoga, or simply lying down can help alleviate physical strain.

Mental Rest: Engaging in activities that relax the mind, such as reading, meditation, or spending time in nature, can provide mental rejuvenation.

Social Rest: Spending time with family, friends or enjoying solitude can fulfill your social needs and provide emotional support.

Creative Rest: Allowing yourself time to engage in creative activities without pressure can refresh your creative faculties.

Rest is not a luxury or an indulgence; it is a necessity for maintaining optimal health and performance. Recognizing the importance of rest and incorporating it into your daily routine can lead to a more balanced, productive, and fulfilling life. So, the next time you feel the need to rest, remember that you are not being lazy—you are investing in your well-being and future success.

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

Emotional Eating

This morning, I woke up hungry, which isn't unusual for me. I made my coffee and my breakfast, craving something creamy and cool. It was a perfect summer morning, with the sun starting to shine. I started to think about my breakfast choice and I've noticed that my cravings change with the seasons. Do yours? I prefer cool foods in the spring and summer and warm foods in the fall and winter. I was feeling good and energized and I began to think about how my emotions influence when I eat. Do your emotions influence the way you eat?

Someone I know recently started taking a weight loss drug. She used to love going to the grocery store, buying food, and walking into bakeries to try an array of baked goods. She had a real passion for food. Interestingly, she told me that the drug made her indifferent to food. She felt hunger, but in the middle of eating, she would stop because she "lost interest." She wasn’t sure if this was a common side effect of the drug or just her personal experience. Either way, it was a complete shift for her.

As we talked more, it became clear that she had lost all the feelings and emotions associated with eating. Emotional eating is a complex and multifaceted issue, where people use food to cope with feelings rather than to satisfy hunger. We've all been there, finishing a whole bag of chips out of boredom or eating cookie after cookie while watching TV or studying for an exam.

Not many of us make the connection between eating and our emotions. Emotional eating refers to consuming food or not consuming food in response to one's feelings rather than hunger. It’s a coping mechanism many people use to deal with negative emotions such as stress, boredom, sadness, loneliness, or anxiety. But emotional eating can also be linked to positive feelings, like the romance of sharing dessert or the celebration of a holiday meal.

We're all emotional eaters to some extent—who hasn't suddenly found room for dessert after a filling dinner? So, how do we "unlearn" patterns of emotional eating?

Support yourself- I believe it starts with becoming aware of what's going on. And the answers are within you if you dig deep to learn what triggers your emotional eating for comfort. Acknowledging what you're feeling and taking action steps will break the cycle that no longer is serving you. You deserve to feel great — emotionally and physically. When your body is nurtured and supported, you're better prepared for life's inevitable curveballs. Exercise, sleep and healthy nutrition can help get you through times of stress!

Feel your feelings- Feeling your feelings is more effective than feeding them. When you're able to name what your feeling is, you're able to work through it.

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

Listening in the Silence

I sat in my backyard, surrounded by the early summer symphony of birds, rustling wind, and the grasses that sounded like they were whispering to me. For the first time in a while, I felt truly at peace. In today's fast-paced world, the constant motion of our daily lives can feel relentless. Whether it's our demanding careers, bustling social lives, or the myriad of activities that fill our schedules, finding time to slow down can be challenging. Being intentional about slowing down and listening to your body is crucial for maintaining physical and mental health. This intentionality can not only help to prevent injury and illness but also fosters a holistic sense of well-being. Carving out moments to pause is essential for maintaining a peaceful inner being and aligns closely with the principles of intuitive eating.

SLOW DOWN-Slowing down is crucial for mental and emotional health. Continuous activity and stress can lead to burnout, anxiety, and a sense of being overwhelmed. By intentionally taking time to relax and unwind, we can reset our minds, reduce stress, and gain clarity.

REST- Our bodies also benefit from periods of rest. Constant motion can strain our physical health, leading to fatigue and other health issues. Slowing down allows our bodies to recover and rejuvenate.

So, how do we do this? A few easy steps can make all the difference:

Mindful Breathing-Take a few minutes each day to focus on your breath. This can bring you into the present moment, creating a sense of peace and relaxation.

Scheduled Breaks- Incorporate regular breaks into your daily routine. Step away from your work and your phone. Take a short walk, or simply sit quietly for a few minutes.

Get in touch with your surroundings- Spend time in nature, whether it's a walk in the park or sitting in your backyard. Nature has a calming effect and can help you feel more grounded and centered.

When you allow yourself to become more present you become tuned in to your physical, mental and emotional needs. At the same time, intuitive eating emphasizes mindfulness. When you slow down, you become more aware of your surroundings and inner state. Similarly, mindful eating involves savoring each bite, paying attention to flavors, textures, and how food makes you feel. You can make choices that honor your body and well-being.

Throughout your busy day, it's important to embrace imperfection. Slowing down doesn't mean you have to be perfectly calm all the time, and intuitive eating doesn't mean you always make perfect food choices. It's about being kind to yourself and learning from each experience.

By incorporating these practices into your life, you create a foundation for maintaining inner peace. Slowing down helps you connect with your inner self, reducing stress and promoting mental clarity. Intuitive eating complements this by encouraging a healthy, mindful approach to food that respects your body's needs.

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

Friendship

My daughter recently graduated from college, and we were all home celebrating the newfound freedom that came with no longer having to write papers or take exams. The next chapters of their lives were about to unfold, and they were basking in the sun. As I watched them, what filled me with pride wasn't just their diligent application of sunscreen (a habit influenced by the recommendations of TikTok influencers on the best products to use). It was their wholehearted embrace of the most important vitamin of all – Vitamin F for FRIENDSHIP!

Friendship is a vital element of a fulfilling life. Numerous studies highlight the profound impact of friends and good relationships on our well-being. Good friends are essential for our health, providing benefits that go far beyond the surface. Close friendships help to strengthen our immunity, keep our stress levels low, improve our self-confidence, increase our happiness, and boost our overall health.

Research consistently shows that strong social connections can lead to a longer life. People with robust social networks are less likely to suffer from chronic diseases such as heart disease and diabetes. The emotional support from friends can act as a buffer against life's stresses, helping us to navigate through tough times more effectively.

Moreover, friendships can significantly enhance mental health. Regular interaction with friends can alleviate feelings of loneliness and depression, providing a sense of belonging and purpose. The laughter and shared experiences that come with friendship release endorphins, the body's natural feel-good chemicals, which promote an overall sense of well-being.

Friends also play a crucial role in personal growth and self-improvement. They can offer different perspectives, challenge us to think differently, and encourage us to step out of our comfort zones. Through these interactions, we become more resilient and adaptable, better able to face life's challenges!

Friendship is the essential nutrient we all need! Just like taking your vitamins daily, you can't take it for granted. Developing, sustaining, and maintaining friendships requires effort and commitment. I am profoundly thankful for the friends in my life, as they are true sources of joy, support, and vitality. They remind me daily of the importance of connection, empathy, and mutual care, which are the foundations of a healthy, happy life.

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

Traveling

I used to have a love/hate relationship with traveling. While I loved visiting and exploring new places, I struggled with anxiety about what I would eat and whether I would gain weight. I would always pack a variety of snacks, which served as my adult security blanket, filling most of my carry-on because I couldn’t risk my luggage getting lost and being left without my food. Only through my journey with intuitive eating have I been able to truly enjoy traveling and let go of this "blanket."

Traveling can be instrumental in healing from disordered eating as it offers many opportunities to challenge food fears, be flexible and spontaneous, and learn about other cultures and their food traditions. That being said, no matter where you are on your intuitive eating (IE) journey, traveling can introduce new challenges and anxieties. It is my hope that today’s post can help you to learn ways to travel with ease in your IE journey.

On a daily basis I am mindful about staying hydrated and trying to eat a variety of fruits, vegetables and proteins. I've found that the key to eating while traveling for work or on vacation is realizing that nothing actually needs to change from your usual day-to-day eating. Why? Because it can still be normal eating, as if we were never exposed to diet culture. This mindset shift is powerful. If we eat without food rules in our regular life, honoring our preferences and hunger/satiety levels with flexibility, why should our eating look any different while traveling?

Here are a few thoughts that help me travel with ease:

One meal will not make or break your health. In fact, one day, one week, or even several weeks of eating won't significantly impact your health. It's what you eat consistently over time that matters, so perfection isn't necessary!

Vacation and traveling are great times to unwind, let others serve you, and enjoy new foods. If you find yourself stressing over eating out of routine, remember that your body is resilient and doesn’t need a rigid meal plan. Variety is beneficial, and your health will not be compromised by enjoying tasty food on vacation.

You don’t have to finish your plate. Do what feels right for you! The less you restrict foods at home and in your everyday life, the easier it will be to listen to your body and honor your fullness when dining out on vacation. There’s no right or wrong—if you want to finish your meal, great! If you don’t, that's also great!

Enjoy the travel experience. Make a list of all the positives and things you will enjoy while traveling. Top on my list are relaxing, having time off, and exploring new places.

Push away negativity. Our minds are incredibly powerful—what we think affects our emotions, which then affects our behaviors. To change the way you feel and act around food when traveling, start by cultivating a positive mindset.

By embracing these ideas, I hope that you can travel with ease and enjoy your vacation without the anxiety that often accompanies food and eating while away from home. 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

Sleep

Getting a good night's sleep is crucial for me. When I don't sleep well, I can't even stand being around myself! Lately, I've been stuck in a terrible sleep cycle, staying up too late and waking up too early. I knew I had a lot on my mind and thought I could push through it, but my body had other ideas. Traveling, sleeping in hotels, eating unfamiliar foods, and indulging in too much celebratory drinking left me with a lingering hangover effect! Despite my efforts to stick to a healthy diet and exercise routine, I knew it was time to get back on a better track.

Diet plays a significant role in sleep, and it's a highly individual matter—just like our preferences for pillows and snacks. Some foods provide essential nutrients for rest, while others can be obstacles. There's a direct link between what you eat and how you sleep. Overeating or eating too close to bedtime can disrupt sleep, and the types of food you consume matter too. Certain foods promote sleep, while others disturb it. This creates a vicious cycle: lack of sleep leads to unhealthy eating, which then leads to poorer sleep, and so on.

So, what foods help you sleep better? Diets rich in fiber, fruits, and vegetables—especially colorful produce—are associated with improved sleep. While turkey is famously known for its sleep-inducing properties, all meats (like beef, chicken, lamb, pork), as well as salmon, tuna, and clams, are rich in tryptophan. Other good sources include pumpkin seeds, sesame seeds, sunflower seeds, nuts, beans, tofu, and brown rice. On the flip side, some people believe alcohol helps with sleep. While alcohol may act as a sedative and help some fall asleep initially, it generally leads to poorer sleep quality later in the night.

Recently, TikTok videos have gone viral promoting various foods and drinks, like lettuce soaked in water or tart cherry juice, as sleep aids. However, these are not supported by medical experts. My advice? Balance your diet with whole foods that you enjoy and make sure to fluff your pillow for a good night's rest. If you find that you want to learn how to feel better about yourself, feel free to reach out for support. Counseling and therapy can provide valuable tools and strategies for coping with emotions. 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

Memorial Day 2024

Have a healthy Memorial Day!

Graduation

Today is our daughter’s college graduation! We couldn’t be prouder! And so, I will be back next Monday for today, I am celebrating with her!

Happiness

One morning, as I made my way through Central Park on my route to physical therapy, I couldn't help but take in the beautiful scene unfolding around me. The grass was green, the trees and flowers were in full bloom, children were laughing and playing, people were strolling, and the birds were singing! I felt both a sense of serenity so fortunate to be able to experience such tranquility on what seemed like an ordinary day in my week.

In a world full of potential, how do we tap into the sources of our own joy and contentment? Arthur Brooks, an American author, public speaker, and academic, characterizes happiness as not just a fleeting emotion but a practice, a discipline. It requires daily dedication because the demands of life often pull us away from it.

As we strive towards a happier self I have thought about how it intertwines seamlessly with the practice of intuitive eating, creating a balance between nourishing our bodies and nurturing our souls. Intuitive eating is rooted in the philosophy of listening to our bodies' cues and honoring our instincts when it comes to food choices. It serves as a powerful tool for cultivating mindfulness and self-awareness. By fostering a deep connection with our bodies and our needs, we learn to approach food with a sense of joy rather than guilt.

The beauty of intuitive eating lies not only in what we eat but also in how we eat. It permits us to indulge in the simple pleasures of life, such as savoring a sweet treat without guilt or restraint. Maybe you have a simple craving for something sweet? Go for it! After dinner the other night we stopped at a local bakery that was open late- my favorite for cookies and fresh bread. The pleasure of being in the moment and savoring the warm cookies was the perfect end to our evening out. In that moment, nourishing both our bodies and souls, I realized that true happiness resided in the simple act of being present and savoring life's precious moments.

If you find that you want to learn how to feel happier with yourself and your life, feel free to reach out for support. Counseling and therapy can provide valuable tools and strategies for coping with emotions. 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

Feeling "Meh"

I was having a conversation with myself today- I was feeling “meh”. I felt a bit stuck in a gray area of emotional limbo. It's that state where you're not particularly sad, but you're not exactly happy either. It's a sense of indifference, a lack of enthusiasm or motivation towards anything in particular. And while I know this isn’t typical of my moods ( I am mostly a happy person), I couldn’t get out of my own way. You too might find yourself going through the motions of daily life without much zest or excitement.

So, what do you do? What did I do to shake off this “meh” feeling?

1- Acknowledge your feelings: I called a friend. Sometimes, simply acknowledging that you're feeling "meh" can be a helpful first step. Allow yourself to recognize and accept your emotions without judgment.

2- Identify the Cause: I tried to pinpoint what might be contributing to my current state of mind. Lately I have been so scheduled with doctor appointments that when I had nothing on my calendar I felt a bit lost. If we understand the root cause we may be better able to address our moods more effectively.

3- Take Care of Yourself: Self-care is crucial when you're feeling "meh." I went for a long walk around my neighborhood. Focus on activities that nourish your mind, body, and soul. This could include getting enough sleep, eating nutritious meals, exercising regularly, and engaging in activities you enjoy.

4- Practice Gratitude: Take a moment to reflect on the things in your life that you're grateful for. I have a wonderful support network of family and friends. Gratitude has a way of shifting your perspective and helping you find joy in the little things.

5- Set Small Goals: Sometimes, setting small, achievable goals can help you regain a sense of purpose and motivation. I sat down and started doing simple things that I needed to get done and then when I opened up my journal and started to write.

Remember, it's okay to feel "meh" from time to time, but it's also important to take proactive steps to address it and take care of yourself. You deserve to feel happy and fulfilled, and sometimes, a little effort is all it takes to get back on track. Know thyself!

If you find that your feelings of "meh" persist and are interfering with your daily life, don't hesitate to reach out for support. Counseling and therapy can provide valuable tools and strategies for coping with difficult emotions. 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

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.