Oh Menopause

Recently, I've noticed more conversations about menopause. I’m no expert, but like many friends, I’m experiencing it too. This phase of life brings real, often unexpected changes to our bodies. It’s entirely natural to feel frustrated or even a bit out of control as we adjust. I sometimes catch a glimpse of myself walking past a store window and find it hard to recognize the reflection staring back at me. This unfamiliarity with my own body can be challenging and a little unsettling.

Yet, here we are. Menopause is real and unavoidable, but how I choose to respond to it is fully within my control. By staying active, nourishing myself with healthy foods, and practicing self-compassion, I know I can support my physical and emotional well-being through this transition. Embracing these changes with kindness helps smooth the journey, allowing me to prioritize health and wellness without the weight of self-criticism or unrealistic expectations.

Exercise: I believe that the best exercise is the one we show up for. Recently, I joined my daughter for a floor Pilates class and watched her move effortlessly, surrounded by younger women. I found myself wondering, “Did I ever move like that?” But instead of comparing, I felt a sense of pride for simply being there, moving in a way that felt right for me. Embracing this new rhythm helps me stay grounded, and approaching menopause with compassion has reduced stress—relieving symptoms and offering support to my body in the process.

Exercise also needs to be a consistent part of our schedule, like any other commitment. When we prioritize it, it naturally becomes part of our routine. Studies show—and most doctors agree—that regular movement can help relieve menopause symptoms, boost mood, and protect our heart and bones as we age. And it doesn’t have to be intense! Daily walks, gentle stretching, or yoga can make a real difference. Personally, I love my walks through Central Park or lifting weights to upbeat music; turning these moments into something enjoyable transforms exercise into self-care rather than a chore.

Diet: A balanced diet is equally essential. Michael Pollan’s words often come to mind: “Eat (real) food. Not too much. Mostly plants.” During menopause, metabolism can slow down, so focusing on nutrient-dense foods helps sustain our energy and health. Lean proteins, whole grains, fruits, vegetables, and healthy fats are powerful allies in balancing blood sugar and nourishing our bodies. My doctor has emphasized the importance of calcium, vitamin D, and magnesium to support bone health during this stage, and I’ve made a point of including these in my diet.

Moving Forward with Self-Compassion: As we go through menopause, it's easy to feel overwhelmed by the physical and emotional shifts. But this period can also serve as a time of renewal, a chance to redefine what it means to be strong, healthy, and whole. By listening to our bodies and taking a compassionate, proactive approach, we can embrace this season with grace and resilience. Menopause may bring its challenges, but it’s also a profound reminder of our strength—and the beauty of embracing each stage of life fully.

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

The Beauty of Aging

I’m not entirely sure what “feeling old” really means—maybe because, depending on who I talk to, some might say I’m not quite there yet. But I know I’m no longer in my 20s, and my body, just like me, has transformed.

These changes are part of the journey, a natural evolution that brings its own beauty. Aging goes far beyond the look of our skin or a clothing size. Believe me, I understand the ups and downs—I'm working through them myself. I have no issue with methods that help us look and feel our best. I’m fully at peace with the adult I am today, but I want to care for myself in ways that help me be my best. It's about embracing ourselves wholeheartedly and loving our bodies for what they are right now. I found that there’s a special grace that comes with this acceptance—a beauty that only deepens with time.

As I navigate my own highs and lows, here’s some food for thought (punn intended!). Cultivating love for your changing body is a lifelong journey, one that’s rooted in self-compassion, self-acceptance, and gratitude. Isn’t it amazing to see your body as a living story—a map of experiences? I can look at mine and recall the childhood scars from a fall in the kitchen, a bike accident before my Bat Mitzvah, the stretch marks left from pregnancy, the popped bicep left from a fall in the grocery store, and the scars left by my recent back surgery to name just a few. With time, as our bodies evolve, we can find joy in embracing these changes, honoring each wrinkle, the curves, and the unique strength that only age can bring.

Here are a few ways to support yourself in this journey:

Practice self-compassion: Treat yourself with kindness, and replace negative thoughts with positive affirmations.

Prioritize health: Focus on feeling strong and well rather than achieving a specific appearance.

Surround yourself with positivity: Seek out content that celebrates body positivity and diversity.

Practice gratitude: Be thankful for all the ways your body supports you.

Set realistic goals: Aim for goals that help you feel healthy, strong, and confident.

Listen to your body: Tune into what your body needs and how best to care for it.

Embrace your body: See stretch marks and scars as badges of resilience.

Reflect with love: Stand in front of a mirror and recognize the features you appreciate.

Be mindful of comparisons: Notice how comparisons affect you and limit exposure to negative influences.

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.

The Power of the Pause

Each morning, after I wake, I head to my couch to watch the sunrise, savoring a quiet moment before the day begins. This is my new self, and I love this version. It gives me the space to settle in, reflect, and set intentions for the day ahead.

This awareness has taught me the power of the pause. Pausing is exactly what it sounds like—a conscious moment of stillness before taking action. Whether it’s before responding to someone, sending a message, or even deciding what to eat, the pause breaks the cycle of autopilot and lets us engage more mindfully with the present.

In our fast-paced world, we often act on impulse, especially when it comes to eating. However, pausing before you put anything in your mouth (and before anything comes out of your mouth) can be a game-changer for your health and overall well-being.

Before diving into a meal or snack, take a moment to check in with yourself. Here are some questions I like to ask myself: Am I physically hungry right now? What does my body truly want? Is there an emotion driving my desire to eat?

Once you’ve started eating, halfway through your meal, take a breath and ask yourself: How does my body feel? Am I still hungry? Am I eating this because it tastes good or because it’s in front of me? Pausing turns the act of eating into a mindful experience, one where you're fully present with your body and the sensations of eating.

After your meal, pause again. Reflect on how your body feels now. Are you satisfied? Do you feel comfortably full? This post-meal pause can teach you a lot about your hunger and fullness signals, and over time, help you make more intuitive choices without second-guessing yourself.

By integrating the power of the pause into intuitive eating, you give yourself a chance to process your feelings before turning to food for comfort. For example, when you “have a feeling”, it might be beneficial to take just a few deep breaths when you feel a wave of emotion coming on—whether it’s stress, sadness, or even boredom—can help you become more aware of what you’re truly seeking. Sometimes, you may realize that what you need is not food, but rather a break, some self-care, or even just to sit with your feelings.

In a world that often pushes us to rush and react, pausing is a radical act of self-care. The pause is where self-awareness deepens, allowing you to make choices that nourish not only your body but also your mind and spirit.

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.

Closet Cleaning

Do you keep clothes in your closet that no longer fit? I know I do! Many of us hold onto items that are too small, too big, or no longer suit our lifestyle. While it might seem harmless or nostalgic, keeping these clothes can subtly undermine our self-esteem. Each time we open our closet, we see reminders of a past version of ourselves. I know that I have held onto a favorite pair of Levis jeans (way too tattered to actually wear) as reminders of who I once was (still back in college) or who I wished I could be.

These clothes represent an idealized version of ourselves- tied to a particular body size, weight, or stage of life. However, holding onto them can subtly reinforce feelings of inadequacy or dissatisfaction with where we are now. Why are we comparing our current self to an outdated image? This constant comparison can erode our self-esteem and create unnecessary pressure to fit into clothes that no longer align with our present reality.

I am a firm believer of a good closet clean out! Letting go of clothes that no longer fit can be liberating as well as can be a powerful step toward building a healthier relationship with our bodies. Instead of holding onto clothes that no longer fit, we should embrace where we are now. Letting go isn't a sign of defeat—it's an act of self-compassion. By decluttering our closets of items that don’t fit, we create space—both physically and emotionally—for clothes that make us feel confident, comfortable, and authentic in our current lives. And we can embrace a more intuitive, mindful approach to self-care and wellness. When we focus on clothes that fit and flatter our bodies as they are now, we can cultivate a sense of gratitude for our bodies and the experiences they’ve carried us through!

In the end, our wardrobe should reflect and celebrate our present selves, not serve as a constant reminder of what we think we should be. Letting go of clothes that don’t fit is a liberating process that allows us to build a more positive, nurturing relationship with our bodies and live fully in the present moment.

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.

Hunger Cues

I went about my day as usual, but by late afternoon, I felt myself slowing down. I didn’t think much of it since I had gotten up early, figuring I just needed more rest. After making myself dinner, I ended up crashing earlier than usual. Yet when I woke up, I still felt a bit off. I had breakfast, did a light workout, and took a shower, but the feeling lingered. That’s when I decided it was best to stay home and focus on taking care of myself.

Even though I wasn’t up for much, I knew I needed to nourish my body. I didn’t push myself to eat when I wasn’t hungry, but I also didn’t hold back when I felt the need for more. It was clear my body knew what it needed, even while not feeling 100%. I trusted that. Was there a magic food that would make me feel better? Foods rich in antioxidants—berries, beans, dark leafy greens—came to mind, all of which I love. And then there was the Halloween candy corn I suddenly craved, which, honestly, hit the spot, too!

Isn’t it incredible how our bodies communicate hunger signals? Day by day, they guide us toward what we need to feel satisfied, nourished, and energized. They adapt to whatever state we’re in, seeking balance and asking for what will help restore that equilibrium we naturally thrive on.

These signals, when we truly listen and trust them, are more reliable than any diet or external food rule. When we tune in to our inner cues—rather than counting calories or following “shoulds”—we build a healthier, more intuitive relationship with food. There’s no one-size-fits-all answer, and the real magic lies in trusting your body’s wisdom.

So, next time hunger strikes, instead of wondering if you should eat or what the “right” choice is, pause and check in with yourself. What would feel good? What’s your body asking for? Let those internal signals guide you, not the outside noise telling you what’s off-limits.

Take care, and remember—your body always knows best. 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.

Overcoming Food Guilt

Everyone overeats from time to time—it’s something we’ve all experienced. Who can resist the tempting aromas of fall food festivals, with freshly baked apple pie and pumpkin spice everything filling the air? It’s like a seasonal feast, and sometimes it’s hard to say no. But after enjoying those delicious treats, we often feel a wave of guilt, as if indulging was somehow “wrong.” And so the cycle begins: we feel bad about what we ate, convinced we shouldn’t have given in. But let’s be honest—those foods were worth it!

Food guilt often arises from restrictive thinking or the belief that certain foods are "good" or "bad," which can lead to feelings of shame when we eat something we perceive as unhealthy. So, how do we break free from the cycle of food guilt and avoid bingeing?

Here’s how I think you can work towards overcoming food guilt:

1. DO AWAY WITH FOOD LABELS- Let go of "good" and "bad" labels: Food doesn’t have a moral value. No food is inherently “good” or “bad”—it’s all about balance and moderation. Yes, some foods are more nutrient-dense, while others may provide enjoyment and comfort, and both can fit into a healthy diet. Understand food as “neutral”. Whether it’s a salad or a piece of cake, they both can have a place in your diet. By removing the moral judgment from food, you reduce the guilt associated with certain choices.

2.GIVE YOURSELF PERMISSION TO ENJOY FOOD- Try to allow yourself to enjoy a variety of foods without restriction. When you remove the "forbidden" label from certain foods, they lose their power over you. You’ll find that you’re less likely to overeat or binge on them when you don’t restrict yourself. It’s okay to eat purely for pleasure.

3. PRACTICE MINDFUL EATING- Eat with intention and attention. Mindful eating helps you become more in tune with how food makes you feel and reduces the impulse to eat out of guilt, boredom, or emotional triggers.

4. UNDERSTAND YOUR EMOTIONAL TRIGGERS- Food guilt often comes from using food to manage emotions like stress, sadness, or boredom. Recognize that emotional eating is a normal response for many people and doesn’t define your relationship with food. You can learn to break the cycle of emotional eating by developing healthier coping strategies.

5. REFRAME NEGATIVE THOUGHTS- When you feel guilty after eating, ask yourself why. Are you feeling guilty because you broke a “rule”? Or are you feeling physically uncomfortable? Shift your mindset from guilt to curiosity: “How did that food make me feel?” or “What was I really hungry for?” And, remind yourself that eating one treat doesn’t derail your entire day.

6.SHIFT YOUR FOCUS FROM WEIGHT TO WELL-BEING- Food guilt often stems from societal pressures around weight and appearance. Instead of focusing on these, shift your mindset to how you feel physically, mentally, and emotionally. True health is about feeling good in your body, not fitting into a particular size.

Overcoming food guilt requires time, patience, and self-compassion. By challenging restrictive thinking, practicing mindfulness, and reframing your relationship with food, you can build a more positive, balanced approach to eating. If you’re ready to take this journey, I’m here to support you. As a Clinical Behavioral Therapist and Intuitive Eating Counselor, I’d love to help you integrate these practices into your life. Feel free to reach out at rachel@livehealthynyc.com.

How Do I Start IE

I have been asked “How do I start being more mindful and eating intuitively”? To be quite honest, I see this as a journey- not a “quick fix”. To become more in touch with yourself—whether it's through mindful living, intuitive eating, or emotional awareness—begins with small, intentional steps. Here are some ways that I believe you can start:

1. Practice Mindfulness

Easier said than done. But it can be done! It takes PRACTICE to be PRESENT. Begin by focusing on the present moment. Whether you’re eating, walking, or simply sitting, tune in to your senses—what do you see, hear, and feel? Turn off your devices and just be with yourself.

One way is to include a “daily check-in”- set aside a few minutes each day to check in with yourself. Ask: “How do I feel physically? How do I feel emotionally?” A journal can help you track these reflections.

2. Listen to Your Body

When you are present for yourself, you can notice what your body is telling you. Pay attention to hunger, fatigue, or stress. Ask yourself what your body needs: Do you need rest? Water? Nourishment? Respond kindly to those signals instead of pushing them aside.

By paying attention to your body you can start to practice and incorporate mindful eating: Start by noticing your hunger and fullness cues. When you eat, slow down and savor the food. Notice how you feel during and after eating. Try not to label foods as "good" or "bad"; just observe how they affect you.

3. Embrace Emotional Awareness

This is a biggie! Recognize emotional triggers. Start observing how emotions influence your actions, especially around food. When you feel stressed, bored, or anxious, pause before reacting. Identify if your emotions are driving your desire to eat. By learning to recognize your emotions you can work to develop healthy coping strategies. Instead of turning to food for comfort, experiment with alternatives like journaling, deep breathing, or talking to someone you trust.

4. Set Aside Time for Reflection

Journal Regularly: Writing down your thoughts, feelings, and bodily sensations can help you become more attuned to patterns over time. Try to reflect on how certain foods, situations, or interactions make you feel. This can allow you to create space for self-care. Prioritize activities that help you feel grounded, whether it’s walking in nature, meditating, or practicing yoga.

5. Be Compassionate with Yourself

Avoid Perfection! This process is about progress, not perfection. Some days you might feel disconnected, and that’s okay. Approach each day with curiosity, not judgment. And celebrate wins- no matter how big or how small! Notice the moments where you listened to your body or responded thoughtfully to your emotions. Acknowledge those as steps forward.

By integrating these practices into your daily routine, you’ll gradually become more attuned to your needs—physically, emotionally, and mentally. 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.

Mindfulness

This morning started earlier than usual—5:30 a.m., to be exact. It felt far too early for both my body and mind! I expected to feel foggy throughout the day, but to my surprise, I was quite clear-headed.

Being truly in tune with yourself—your thoughts, emotions, and body—has a powerful effect on how you experience daily life. It’s about cultivating a deep sense of awareness that allows you to notice subtle signals from your body, like hunger, tiredness, or stress, and respond in ways that honor those needs. This kind of awareness makes you more present, more mindful of your emotions, and more aware of how the world around you affects your inner state. Whether it’s savoring my morning coffee, knowing when I need a break, or finding joy in a simple morning walk, this connection enriches my everyday moments. It also helps me face challenges with more grace as I better understand what nourishes me both emotionally and physically.

Intuitive eating draws from this same awareness. It encourages you to listen to your body’s natural hunger and fullness cues rather than relying on external rules or diets. When you’re in touch with yourself, you can tell the difference between true physical hunger and emotional cravings. This leads to making food choices based on how you feel, what your body needs, and what will leave you feeling satisfied—not because of stress, boredom, or societal pressures to eat or look a certain way. With mindful eating, you pay close attention to how food makes you feel in the moment. You start noticing patterns, like which foods give you energy and which leave you feeling sluggish. Instead of labeling foods as “good” or “bad,” you develop a more compassionate and flexible approach to eating. Over time, this helps rebuild trust in your body’s wisdom, turning food from a battleground into a source of nourishment and pleasure.

Everyday experiences, especially those linked to emotions, can also affect how you eat. Stress, happiness, sadness, or even boredom may push you to seek comfort in food. But when you’re in touch with yourself, you can recognize these emotional triggers and decide how you want to respond. Instead of turning to food for comfort, you can explore healthier coping mechanisms, like journaling, talking to a friend, or simply taking a moment to breathe and reflect.

Ultimately, being in tune with yourself fosters a healthier, more balanced relationship with food and your body. 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.

Self Mothering

Today, my mom turns 85! I was fortunate enough to spend the past week on the West Coast, in Portland, Oregon, with her and my aunt and uncle. It was a truly special time together. I’ve come to realize that not everyone can say they take after their mother, but I’m proud to say that being compared to her is the highest compliment I could receive. I am incredibly grateful for my mom and all the remarkable women in my life—family, friends, and others—who have profoundly shaped the person I am today. They've imparted wisdom that I continue to learn from and grow with each day.

As a child, I was nurtured by my mother and the influential women around me. Now, as an adult, I’ve come to understand the importance of what we call “self-mothering”—a powerful form of radical self-care. Self-mothering is exactly what it sounds like: offering yourself the same love and support a mother would, right in the moment you need it.

In my work as a Behavioral Therapist and Intuitive Eating Coach, I’ve noticed a strong link between self-mothering and intuitive eating. Both are centered on self-care and trusting inner guidance. They encourage us to step away from external pressures—whether that’s societal expectations or restrictive diets—and instead embrace a more compassionate, personalized approach.

Here are a few ways you can practice both self-mothering and intuitive eating:

Listen to your intuition. Your inner voice of wisdom within is available and ready to guide you in tiny everyday details and big life decisions.

Tend to your basic needs. Make sure you’re drinking enough water, eating when you’re hungry, and resting when you’re tired.

Make space for you. No matter how simple or small, creating a space just for you will help you feel more grounded through the ups and downs of life.

Create supportive boundaries. Be an advocate and mama bear for yourself. If someone or something is bringing you down, create boundaries that support you.

Deepen meaningful connections. Give yourself the permission and time to cultivate relationships with other people that bring you love, joy, growth, and encouragement.

Practice restorative rituals. Small, everyday practices that give you feelings of being cared for, adored and supported.

By blending self-mothering with intuitive eating, you cultivate a nurturing relationship with yourself that supports both your emotional and physical well-being. It’s about honoring your needs, trusting your inner wisdom, and creating a balanced, compassionate approach to self-care.

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.

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