Having a Good Food Day

The other day, a client shared with me that she felt out of control at a dinner she attended. She was upset with herself over the meal she ate. She recalled thinking, "I've already eaten poorly, so I might as well go all in, and tomorrow I'll eat clean”. She was really struggling with her feelings afterward.

We all have days when our eating habits don’t align with our goals or intentions. Maybe we overindulged, ate mindlessly, or veered off course from our usual routine. These "bad food days" are part of being human, and I believe that it's crucial to approach them with compassion rather than self-criticism. The key is to find a balanced approach that helps you recover without falling into the cycle of guilt, restriction, and overindulgence which can often lead to weight cycling.

How do we recover from a bad food day? It is important to recognize that one day of eating differently doesn't define your overall health or worth. It's a single moment in time, not a reflection of your character or discipline. Instead of berating yourself, take a moment to reflect on what might have led to the overindulgence. Were you stressed, tired, or emotionally triggered? Understanding the "why" can help you address the root cause rather than just the symptom. I get it, the natural reaction to a bad food day might be to compensate by restricting food intake the next day. One of the biggest challenges after a bad food day is avoiding the all-or-nothing mentality. This mindset can set you up for a cycle of deprivation and overeating. Restricting food often leads to increased cravings and the potential for another overindulgence, perpetuating the cycle.Think about what your body needs rather than what you should avoid. Instead of restricting, focus on nourishing your body with balanced meals. Choose foods that make you feel good and provide steady energy throughout the day. Returning to mindful eating is one of the most effective ways to recover from a bad food day. Slow down and eat with

intention and by tuning into these signals, you can make choices that support your well-being.

So, embrace the middle path: The middle path is about finding balance. It's recognizing that it's okay to enjoy food, even indulgent food, without swinging to extremes. It's about making choices that support your long-term well-being rather than seeking short-term fixes.

Recovering from a bad food day is about more than just getting back on track; it's about cultivating a mindset that supports balance and well-being. By avoiding the trap of weight cycling and embracing a middle path, you can maintain your sanity and continue progressing on your health journey. Remember, it's not about perfection—it's about progress, one mindful choice at a time.

As a licensed Clinical Behavioral Therapist and Intuitive Eating Counselor, I can help you integrate these practices into your life. If you're interested in working with me, feel free to reach out at rachel@livehealthynyc.com.

Getting into Routine

Last week in NYC where I live, kids headed back to school, signaling the end of summer. The air grew cooler, the days shorter, and with the arrival of pumpkin spice drinks at Starbucks, the shift to fall was undeniable. As the new season begins, many are turning to a "healthier" lifestyle, creating personal to-do lists to reset their habits. Getting back into a healthy routine after the indulgence and carefree pace of summer can feel like hitting refresh. The transition from poolside lounging, vacations, and BBQs to a more structured, mindful routine may seem challenging, but with the right mindset and a few intentional steps, it can be both revitalizing and empowering.

Here are a few of my tips:

1. Start with Mindset: Progress Over Perfection

Summer may have been filled with more treats, late nights, and less structure in your day to day life. There’s no need to feel guilty. Instead, focus on what you can do now. Setting realistic goals that allow for flexibility and joy will keep you from feeling overwhelmed or frustrated.

2. Ease Back into Movement

If your exercise routine took a backseat over the summer, start small. Don’t pressure yourself to jump back into intense workouts right away. Begin with activities that feel enjoyable. Consistency is more important than intensity when you’re building momentum.

3. Revive Your Meal Planning Habits

Summer often means more meals out, spontaneous snacking, and ice cream treats. To get back into healthier eating patterns, start by planning your meals again. Use fresh, in-season produce to create nourishing, simple meals. Meal prepping a few staples, like salads, roasted vegetables, or whole grains, can make it easier to eat well during busy weekdays.

4. Hydrate and Reset Your Sleep Schedule

It’s easy to overlook hydration in the heat of summer, especially with sugary drinks or cocktails taking center stage. A simple but impactful step is to prioritize water intake. Similarly, the late summer nights might have disrupted your sleep schedule. Gradually reset your body’s internal clock.

5. Incorporate Mindfulness into Your Day

After the go-with-the-flow vibe of summer, returning to structure can feel rigid. This is where mindfulness comes in. Start with a few minutes of deep breathing or meditation in the morning to ground yourself before diving into your day. Mindfulness can also help with eating habits—paying attention to hunger cues and savoring meals will make your transition into healthier eating more enjoyable and sustainable.

6. Set New Intentions

Instead of looking at the end of summer as the end of fun or relaxation, view it as an opportunity to set new intentions for the coming season. Whether it’s feeling more energized, improving your mood, or strengthening your body, setting clear but flexible intentions can help you stay motivated.

7. Be Kind to Yourself

Lastly, remember to be gentle with yourself. Transitions take time, and the most important part of getting back into a healthy routine is doing it in a way that feels good for you.

By easing back into a routine that supports your physical, mental, and emotional health, you can turn the post-summer reset into an opportunity for growth and renewal. As a licensed Clinical Behavioral Therapist and Intuitive Eating Counselor, I’m here to help you integrate these practices into your life. If you're interested in working with me, feel free to reach out at rachel@livehealthynyc.com.

Labor Day 2024

This summer has flown by! Amid all the hustle and bustle of the season's end, take a moment today to set aside just 10 minutes for yourself. Your mind is constantly buzzing with countless thoughts, so give it a chance to rest. In these 10 minutes:

Sit quietly

Practice mindfulness

Let your mind unwind

Embrace the present moment

This simple habit is a powerful and often overlooked boost for your mental health.

As a licensed Clinical Behavioral Therapist and Intuitive Eating Counselor, I can help you integrate these practices into your life. If you're interested in working with me, feel free to reach out at rachel@livehealthynyc.com

Empowered Exercise

Do you remember the first time you started exercising? I certainly do. It wasn’t back in elementary school, where I was always the last one picked for team sports (I was never much of an athlete—tall, awkward, and more of a nerd). It wasn’t when I first learned to ski (most of my childhood skiing days were spent bundled up in my brother’s mismatched hand-me-downs). And it definitely wasn’t during my stint on the high school basketball team (thanks to a “no-cut” policy, I mostly warmed the bench all season!).

My true introduction to exercise happened in my den, following along to Jane Fonda’s workout on a VHS tape. That’s where I established a routine that carried me through my late teens, college years, and right up to today (oh, how I wish I still had those pink and purple striped leg warmers!).

I can honestly say that I love exercising. I’ve never been tempted to skip a workout in favor of lounging on the couch or going shopping. Years ago, I stayed active right up until the day I went into labor with both of my kids. Even after spinal surgery, I was eager to get back to it.

I’m disciplined, but not obsessive.

I understand the importance of balance.

Just as I practice intuitive eating, I consider myself an “empowered exerciser.” I focus on well-being, strength, and joy, approaching fitness with an emphasis on the connection between the body and mind. I celebrate what my body can do rather than punishing it for perceived flaws. This is what I call “empowered exercise,” where physical activity is seen as a form of self-care, enhancing physical health, mental clarity, and emotional balance.

In contrast, “obsessive exercise” is marked by a compulsion to work out, often driven by anxiety, guilt, or a desire to conform to societal standards. It can become a rigid, all-consuming activity that is no longer about health but about control, often leading to negative physical and mental health outcomes.

For those aiming to embrace empowered exercise, it’s crucial to cultivate a mindset of self-compassion, allowing for flexibility and recognizing that physical activity should enhance, not detract from, the quality of life. When exercise is motivated by a genuine desire to feel good rather than a fear of not being good enough, it becomes a powerful tool for overall well-being.

As a licensed Clinical Behavioral Therapist and Intuitive Eating Counselor, I can help you integrate these practices into your life. If you're interested in working with me, feel free to reach out at rachel@livehealthynyc.com.

The Long Road

The other morning during my walk, I unexpectedly came across a roadblock. "What the heck?" I thought to myself. After a moment of staring at the barrier, I turned around and chose an alternate route. When I'm walking alone, I often listen to podcasts or let my thoughts wander. As I took the longer route that day, my mind drifted to the journey of recovery from disordered eating.

Back in high school, though I was never formally diagnosed (since eating disorders weren't as recognized in the late '80s as they are today), I fell into the wellness trap. I wasn't dieting exactly, but I was obsessively focused on exercising and eating only what was considered healthy. I remember my clothes becoming too loose, and I didn't like how I looked. I had lost my period and was frightened that I might not be able to have a family one day. The fear of ending up in the hospital made something click inside me- and from that point, I began to nourish myself properly, eventually reaching a healthy weight.

Taking the long road in recovery, especially when it comes to eating disorders or disordered eating habits, is a journey that requires patience, self-compassion, and resilience. Recovery is rarely linear; it’s a path filled with ups and downs, progress and setbacks. This journey is not about perfection but about making gradual, meaningful changes that lead to a healthier relationship with food, body, and self.

Intuitive Eating is a key concept that aligns beautifully with the idea of taking the long road in recovery. Unlike diets or rigid eating plans, intuitive eating encourages a lifelong journey of reconnecting with your body’s natural hunger and fullness cues. It’s about learning to trust your body again.

Just as the long road in recovery involves unlearning harmful habits and thoughts, intuitive eating involves unlearning diet culture’s rules and restrictions. It’s about recognizing that your worth isn’t tied to your body size or the foods you eat. This mindset shift takes time, and it’s okay if it feels challenging or uncomfortable at first.

Taking the long road means accepting that recovery is a process. There will be days when you feel strong and connected to your body, and days when old habits or negative thoughts resurface. Intuitive eating teaches you to go easy on yourself on those harder days.

One of the most significant aspects of both recovery and intuitive eating is building trust with yourself. There might be times when you doubt the process, times when you’re tempted to revert to old habits or quick fixes. But by embracing the long road, you give yourself the grace to move forward at your own pace.

In the end, taking the long road in recovery is about embracing the journey. Intuitive eating is a practice that supports this journey, helping you cultivate a healthier, more compassionate relationship with food and your body. As a licensed Clinical Behavioral Therapist and Intuitive Eating Counselor I can help you to integrate these practices into your life. If you are interested in working with me, contact me rachel@livehealthynyc.com

Daily Rituals

I was thinking about my daily routine and how important it is for me as I start my day.

From my morning water and my hot coffee to my evening shower, and everything in between- connecting with myself is important to my mental and physical health. I believe that setting your intentions for daily rituals is a powerful practice that helps anchor your day. Intentions and rituals provide clarity, focus, and a sense of purpose. These Intentions can act as a compass, guiding your actions and decisions, and ensuring that your daily activities align with your values and your long-term goals. When you pay attention to what feels good you find ways to make space for more of it. I have discovered that simplicity and consistency are the key to daily rituals and routine. And being intentional transforms these seemingly mundane activities into meaningful experiences.

Here are a few reasons why I believe setting intentions are important:

Mindfulness and Presence: Setting an intention grounds me in the present moment. I really try not to rush through my day on autopilot. Being mindful helps to reduce stress as I become aware of each action.

Purpose and Clarity: Clarity of purpose makes your rituals more than just routine; they become acts that reinforce your commitment to what matters most to you.

Consistency and Discipline: Intentions provide motivation. When you have a clear intention, it’s easier to stay committed to your daily rituals, even when challenges arise.

Positive Energy and Focus: Setting an intention shifts your mindset from simply going through the motions to engaging with positive energy and focus. Intentions help channel your energy in a productive and fulfilling way.

Emotional Resilience: We are all too aware that life is unpredictable, and not every day will go as planned. But, when you set intentions, you build emotional resilience. You can return to your intention as an anchor, helping you navigate through challenges with a balanced and positive outlook.

Ok, so now you may be wondering- how do you set intentions for daily rituals:

Start Small: Begin by setting simple, achievable intentions. For instance, "I intend to start my day with movement” or "I will be fully present when I am at a meal and will not have my phone on”.

Be Specific: The more specific your intentions, the more likely you are to follow through. Instead of a vague intention like "I want to be healthy," try saying to yourself, "I intend to nourish my body with wholesome foods and stay hydrated."

Visualize and Affirm: Visualize your intention and how it will influence your day. Affirm it by repeating it to yourself, either silently or out loud, to solidify your commitment.

Reflect and Adjust: At the end of the day, reflect on how your intentions shaped your actions. If something didn’t go as planned, adjust your intentions for the next day. This reflection helps you grow and adapt over time.

And finally, infuse your intentions into your routine: Integrate your intentions into your rituals so they become a natural part of your routine.

Over time, the practice of setting intentions for daily rituals can lead to personal transformation. As a licensed Clinical Behavioral Therapist 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

Vacation Vibes

Summer is in full swing! Many of you have either been on vacation, are going on vacation, or are dreaming of the day you can take one. Whenever I return from a vacation, it always feels like a distant memory the next day. As soon as I unlock my door, I can’t help but unpack my suitcase and start doing laundry. Then, I go through the mail. It’s like a marathon to see how fast I can get everything back in order. By the next morning, I am EXHAUSTED!

Coming home from vacation often means transitioning back to the daily grind, which can feel overwhelming and stressful. So how do we bring vacation vibes into everyday life when we come home, or even if we don’t leave our home?

I’ll be honest, it’s a bit of a challenge. But I’m trying, I really am! On my last vacation, I waited until the next day to unpack and do the laundry. “Yeah!” to me for listening to my own advice! With a few mindful strategies, you can maintain the relaxed vibes from your holiday and ease back into your routine smoothly. Here are a few of my strategies to keep yourself energized when back from vacation:

Plan Your Return with Buffer Time

I like to return a day or two before I need to resume work or other responsibilities. This buffer time allows me to unpack, do laundry, and mentally prepare for the week ahead without rushing.

Ease into Your Routine

Try not to dive back into your usual routine at full speed. Start with the most critical tasks and gradually reintroduce others. Prioritize your to-do list to manage your workload efficiently.

Reflect and Set Intentions

Take some time to reflect on your vacation experiences and set positive intentions for the coming weeks. I like to journal about my travel experiences. Vacations often inspire new perspectives, and I try my hardest to embrace any positive changes or realizations I had during my trip, integrating them into my daily life to keep the vacation spirit alive.

Practice Self-Care

Give yourself extra care and attention post-vacation. Continue practices that promote relaxation and light exercise. Yoga, meditation, reading a good book, and taking a walk in the park are all great habits to help maintain your serene mindset.

With these strategies, you can keep the relaxed vibes from your vacation and smoothly transition back to your routine. 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

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