Scheduling Joy: A Necessity, Not a Luxury

My grandmother Edna was a dynamic woman who passed away 23 years ago, yet her presence still lingers in my memories. She was a gifted storyteller and writer—I can still picture her handwriting and the rhythmic imprint of her words on her old Remington typewriter. Even in her 90s, she embraced technology with enthusiasm, learning to connect with us through email on her IBM computer. I often wonder what she would think of today’s world, where technology enables us to form meaningful relationships with people we’ve never met in person.

And yet, nothing quite compares to the warmth of face-to-face connection. Today, I experienced that magic firsthand—sharing lunch with someone I had only known through screens. What struck me most was how natural it felt, as if I were reconnecting with an old friend rather than meeting for the first time. The meal nourished my body, but it was the joy of genuine connection that truly fed my soul. Moments like these reinforce an essential truth: joy isn’t something we should leave to chance—it’s something we must intentionally create and prioritize.

In the chaos of daily life, joy can feel like a luxury rather than a necessity. But what if we started treating joy like hydration, movement, or nourishing food? What if we scheduled joy the way we schedule meetings, errands, and responsibilities? True self-care isn’t just about spa days; it’s about sustaining ourselves, listening to our needs, and honoring them. And joy is a vital part of that equation.

When we actively plan moments of joy—whether it’s reading a book, taking a walk with a friend, or dancing in our living room—we reinforce the belief that our well-being matters. Scheduling joy fills our emotional reserves, preventing burnout. It reminds us that we are worthy, not because of our productivity, but simply because we are.

Here are a few simple ways to start scheduling joy:

Put it on your calendar – Treat joy like a non-negotiable appointment. Even five minutes can make a difference.

Make it simple – Small pleasures, like listening to a favorite song or sipping tea in silence, can be deeply fulfilling.

Tune in – Pay attention to what genuinely brings you joy. It looks different for everyone—what sparks it for you?

Let go of guilt – Joy is not a reward; it’s a necessity. You don’t have to earn it.

By making joy a priority, we strengthen our relationship with ourselves, reinforce self-care, and align with the principles of intuitive eating. Life isn’t just about getting through the day—it’s about truly living it.

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 Mental Energy of Intuitive Eating

The other day, I found myself standing in my kitchen, trying to decide what to eat for lunch. My mind bounced between options—sweet or savory? A sandwich or a salad? Hot or cold? Should I make something or order in? You’ve been there, right? The endless questions left me momentarily overwhelmed. In that moment, I realized how much decision-making and habits shape intuitive eating.

We often underestimate the mental energy it takes to make food choices. Diet culture, wellness trends, and conflicting nutrition advice have conditioned us to overanalyze what we eat. Instead of simply honoring our cravings or hunger, we second-guess ourselves—worrying about calories, nutrients, or whether a food is “good” or “bad.” Breaking free from these ingrained thought patterns takes conscious effort. And like any habit (which can take anywhere from 18 to 254 days to form!), intuitive eating isn’t something that happens overnight. It requires daily practice, patience, and trust in our bodies.

One of the biggest shifts in intuitive eating is learning to trust internal cues rather than external rules. Like any other habit, this trust builds through repetition and consistency. Every time we make a choice based on hunger, satisfaction, or a craving, we reinforce self-trust.

As I stood in my kitchen, I realized my decision-making process was shaped by years of outside influences. I wasn’t just thinking about what sounded good—I was also battling thoughts about convenience, health, and whether I “should” pick one option over another. This is where the real work of intuitive eating comes in. It’s about pausing, checking in with myself, and making a choice that aligns with my needs in that moment—without guilt or pressure.

Making choices from intuition rather than rules takes effort, especially at first. It’s like learning a new language—initially requiring conscious thought but becoming more natural over time. However, this transition period can feel exhausting! Many people struggle with decision fatigue around food, especially after years of dieting. The constant second-guessing—Is this the healthiest choice? Am I eating too much? Should I be having this right now?—can be draining.

But the more we practice intuitive eating, the easier these decisions become. Eventually, tuning into what your body wants starts to feel automatic rather than like a mental battle. And like any habit, intuitive eating isn’t about getting it “right” every time. Some days, decision-making feels effortless; other days, it feels overwhelming. That’s okay. The goal is progress, not perfection.

Every time we pause to check in—considering what texture we’re craving, what will keep us full, or simply what sounds good—we strengthen the habit of intuitive eating. It takes time to unlearn diet culture and food rules, but each mindful choice moves us closer to true food freedom.

If you’re looking for support in this journey, I’d love to help. As a Licensed Clinical Behavioral Therapist and Intuitive Eating Counselor, I work with clients to rebuild trust in their bodies. If you're interested, feel free to reach out at rachel@livehealthynyc.com.

Acts of Kindenss

The other day, I was chatting with my mom about dinner plans. I casually mentioned I’d love to come over and, oh, by the way, could she make me some soup? (Her soup is my all-time favorite—comfort in a bowl.) She paused, clearly thinking through her packed schedule, and hesitated, saying she wasn’t sure she’d have the time to shop and prep everything. Although a bit disappointed, I completely understood. But when I called her the next morning, there she was, already in the kitchen, making a pot of soup! “Yeah!” I exclaimed! She’d made it happen, just because she knew it would mean the world to me.

That same week, my best girlfriend called me. I was in the middle of a million things, my to-do list staring me down, but when I picked up and heard her sobbing, none of it mattered. She needed me, and I didn’t give it a second thought. I dropped everything and listened—really listened. Not the distracted, half-attentive kind of listening we all fall into sometimes, but the kind where you’re fully present, giving them your whole heart. I let her cry, vent, and unravel, holding space for all her emotions without judgment. Whether she needed validation, reassurance, or just to hear that it’s okay to break down sometimes—that it’s human—I let her lead the way. By the end of the conversation, I reminded her of her strength, her resilience, and her capacity to face what felt so overwhelming. And more importantly, I reminded her it was okay to feel fragile in the moment.

When I hung up the phone, I reflected on both moments—my mom making soup and me showing up for my friend. Both were simple acts, but they carried so much weight. Just like how intuitive eating teaches us to honor our cravings and nourish ourselves with what we truly need, these small gestures are about honoring what someone else needs. My mom knew that her soup wasn’t just soup; it was love and care in a tangible form. And answering my friend’s call wasn’t just a moment of connection—it was showing up for her when she needed it most.

In a world that celebrates the big, flashy things, it’s easy to forget how powerful small, intentional acts can be. But often, it’s these simple gestures—making someone’s favorite meal, answering a phone call, or holding space for someone’s pain—that nourish us the most. They’re reminders of the richness in relationships and the beauty of being present, whether it’s for a loved one or for yourself. And just like my mom’s soup or my full-body listening, they leave everyone feeling a little fuller, a little more cared for, and a lot more connected.

It’s easy to overlook the deep emotional nourishment these small acts bring. How can you bring more of these meaningful connections into your life, both for others and for yourself? Is there room for more presence and compassion in your routine, and how might that positively impact your well-being? As a licensed Clinical Behavioral Therapist and Intuitive Eating Counselor, I’d love to help you explore how these practices can enrich your life. If you're interested in working together, feel free to reach out at rachel@livehealthynyc.com

Stillness

It feels like I’ve been in hibernation these past few weeks—intentionally so. Visiting museums, quietly reading on my couch, journaling, and chatting with friends. I’ve noticed the daylight quietly fading into night. Wrapped in a stillness that feels like a comforting blanket, I’ve embraced this pause. After the busyness of the holidays and the constant upheaval in the news, I realized I needed this break—a chance to step back and breathe.

For me, slowing down doesn’t mean not doing anything—it’s an active choice to realign with myself and the world around me. Winter, with its quiet beauty, offers us a chance to pause, reflect, and turn inward. It’s a season of stillness, which encourages me to embrace a slower rhythm and reconnect with nature, my thoughts, and my body.

I have also noticed that not only am I craving “stillness” but I am also craving certain types of food. Rather than a cold smoothie, I am drawn toward grounding, hearty, and warming foods. Think of oatmeal, soups, stews, roasted vegetables, and warm spiced teas. I have also noticed, at times, my appetite changes-increased hunger due to my body working harder to maintain warmth, while other times, I may experience a slight decrease due to reduced activity levels. Honoring these shifts means trusting your hunger and fullness cues and remembering that these changes are ok and they might even differ from other times of the year.

By embracing the essence of winter—its need for warmth, rest, and nourishment—I can align eating habits and lifestyle with the rhythms of the season. This not only supports physical health but nurtures emotional and mental well-being, creating a holistic balance that carries into the year ahead.

I am curious, have you noticed any changes in your eating patterns or cravings as you adjust to the rhythm of winter? 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

Citrus Fruits=Vitamin C

Ever since I was a little girl, I remember the sweet taste of the vitamin serum my mom gave us. Years later, I found myself passing down the tradition, giving those same vitamins to my own children. Throughout my adult life, I've continued taking a multivitamin as part of my daily routine. But the truth is, no vitamin can completely prevent illness. That's why I focus on eating a balanced diet, getting most of my nutrients from whole foods. While I still catch the occasional cold or cough during flu season, I like to think my self-care routine helps minimize their impact.

During the cold winter months, when seasonal illness is at its peak, I make an extra effort to stock up on immune-boosting whole foods. These foods provide a complete package of nutrients that work together to nourish the body and strengthen the immune system. Among these, citrus fruits are a clear standout—not only are they delicious, but they're also packed with vitamins, antioxidants, and fiber that support overall health.

Citrus fruits like oranges, lemons, limes, and grapefruits reach their peak during winter, ripening perfectly in the cooler weather. When the season starts, I can't resist stocking up on sumo oranges. Don't be surprised if you see me carrying bags of them home from the grocery store! They're incredibly easy to peel, making them a convenient and satisfying snack.

One medium orange contains over 70% of the daily recommended intake of vitamin C, making it a nutritional powerhouse. Since your body can't produce vitamin C on its own, it's essential to get it through diet. This vital nutrient helps form immune cells and supports their ability to locate and fight infections. Beyond immunity, vitamin C contributes to wound healing, tissue growth, and the health of your skin, muscles, and blood vessels—quite a benefit from such a small package!

Here are some simple and enjoyable ways to incorporate citrus fruits into your diet:

First, start your day with citrus. While I'd love to say I squeeze my own orange juice each morning, I usually either eat the fruit whole or stop by a local market for freshly squeezed juice when I'm out.

Adding sliced lemon or lime to water is another easy boost to your daily routine. I also enjoy mixing in fresh berries, cucumbers, or herbs for enhanced flavor.

For meals, I love tossing citrus segments into salads—the way oranges complement avocado or how citrus brightens up a side salad with salmon or roasted chicken is delightful. My friend taught me a simple dressing of fresh lemon juice and olive oil that's become my go-to!

When you need a quick snack, grab an orange or mandarin instead of chips or candy. They're more refreshing and filling, plus they provide that valuable vitamin C boost.

By embracing the vibrant flavors and immune-supporting properties of citrus fruits, you can prioritize your health while enjoying some of winter's best seasonal produce.

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 Care Continued

As 2025 begins, the weight of the world feels heavier than ever—the tragedies in New Orleans and the devastating fires in California are heartbreaking reminders of how uncertain and fragile life can be. It’s challenging to feel grounded when so much feels out of control, but this is exactly why self-care and reconnection are so vital.

This year, setting intentions around self-care and intuitive eating feels like more than just a personal goal—it’s a way to reclaim a sense of balance and calm. Personal well-being isn't self-indulgent—it's essential. When we witness tragedies and feel powerless in the face of global challenges, focusing on self-care becomes a way to maintain our capacity to stay present and engaged. This includes nurturing our relationship with food and body, practicing self-compassion, and creating moments of peace amid the chaos.

Have you noticed that the journey toward better self-care isn't linear? It involves learning to listen to our body's wisdom, challenging internalized criticism, and embracing imperfection. Often it means taking a step back when I may have pushed too hard. As well as working hard to find the courage to try again after setbacks. Small, daily choices—like pausing to breathe deeply, preparing a nourishing meal, or speaking to myslef with kindness (as I would a close friend) can create profound shifts in how we navigate difficult times.

I encourage you to take this time as an opportunity to deepen your commitment to self-care practices that strengthen your resilience. Consider developing a personalized toolkit of coping strategies:

Physical well-being: Regular movement that brings joy, restful sleep habits, and intuitive eating practices

Emotional health: Journaling, therapy, or meaningful conversations with trusted friends

Mental clarity: Meditation, nature walks, or creative expression

Social connection: Building and maintaining supportive relationships while setting healthy boundaries

Spiritual growth: Exploring practices that help you find meaning and purpose

Feeling better about myself isn’t about perfection; it’s about giving myself permission to try, often stumble, and to keep moving forward. Caring for yourself isn't selfish—it's a fundamental part of being able to show up fully in your life and contribute positively to yourself and your community. As we face collective challenges, your individual well-being ripples out to affect those around you. This year, I’m continuing to and very committed to tuning in to my needs, honoring them, and making choices that truly support my well-being. It’s not always easy, but I’m ready to take it on—one mindful, intentional step at a time. How will you commit to yourself and support your own well-being? What are the pep talks that you will give yourself?

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

New Years Resolutions

It’s not uncommon to find yourself in a post-holiday funk. Now that the festive lights have dimmed and the New Year’s ball has dropped, you might feel utterly drained—I know I did! On one hand, it was wonderful to be out and about, soaking in the energy of the season. But now, I’m looking forward to some quieter days, and reflecting on what lies ahead for me in 2025.

As the new year kicks off, it’s hard to escape the buzz around resolutions—those bold declarations of change we all feel tempted to make. Everywhere I turn, whether on TV or social media, there’s talk of dieting, weight loss, and rigid food rules.

But for me, I gave up on New Year’s resolutions quite some time ago. Instead, I focus on setting intentions for the year ahead.

A resolution often feels strict and rigid, like a hard line you either stick to or don’t—leaving little room for flexibility. That’s probably why so many resolutions fade into distant memories by February. Intentions, on the other hand, feel more open and forgiving. They’re not about perfection but about progress, presence, and alignment with what truly matters to you.

When you set intentions, you create space to focus on the “why” behind your desires. It’s about cultivating habits and thoughts that feel nurturing and aligned with your deeper needs.

This year, I am continuing to lean into intentions around intuitive eating—a practice that nurtures trust and connection with my body.

If one of your goals is to nurture a healthier, more intuitive relationship with food and your body, here are some ideas to inspire you:

“I intend to listen to my hunger and fullness cues.”

This means paying attention to when you feel physically hungry or satisfied. By tuning into your body’s signals rather than following external rules, you can develop a deeper sense of mindfulness around eating.

“I intend to eat foods that make me feel energized and nourished.”

This isn’t about labeling foods as “good” or “bad.” Instead, it’s about noticing how different foods affect your energy, mood, and overall well-being.

“I intend to approach eating with curiosity, not judgment.”

If you eat past fullness or crave certain foods, let go of guilt and ask yourself what’s behind the behavior. Are you feeling tired, stressed, or in need of comfort? Curiosity opens the door to self-awareness and healing.

“I intend to respect my body as it is right now.”

This intention shifts the focus from changing your body to caring for it. Respect might look like wearing clothes that fit comfortably, speaking kindly to yourself, or allowing time for rest.

“I intend to move my body in ways that feel joyful and sustainable.”

Movement doesn’t have to be about burning calories or meeting exercise goals. Let it be about pleasure, connection, and how it makes you feel. Dance, stretch, walk—choose what lights you up.

I believe that the new year doesn’t have to be about restriction or self-criticism. Instead, it can be about freedom, nourishment, and deep self-care. By setting intentions around intuitive eating, you create space to rebuild trust with your body. And at the end of the day, we’re at the center of our own lives. We’re the ones in control of what we say yes to, what we let go of, and how we treat ourselves. There’s something so empowering about stepping into the year feeling centered, motivated, and truly in charge of your well-being—don’t you think?

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

Happy New Year

Christmas 2024

Wishing everyone a happy and healthy holiday!

Gift Giving

Holiday catalogs are overflowing in my mailbox, and every social media feed seems to be brimming with gift ideas. In my view, gift-giving is truly an art. Some people excel at it, while others... well, let’s just say the cliché of receiving socks isn’t exactly what most of us are hoping for. The holiday season can be a time of joy, but it can also be emotionally challenging for many people. Giving the gift of emotional support is perhaps one of the most meaningful presents you can offer to friends and family during this time.

Emotional support goes beyond traditional gifts wrapped in shiny paper. It's about creating a genuine connection and showing that you truly care about someone's well-being. Here are some ways to provide meaningful emotional support during the holidays:

Listening without trying to fix everything. Sometimes people need to be heard more than they need solutions. Create a safe space where they can express themselves freely, knowing they won't be interrupted or immediately offered advice.

Validating their feelings. Phrases like "Your feelings are completely valid" or "It's understandable that you're feeling this way" can be incredibly powerful. Acknowledge their emotional experience without minimizing or dismissing it.

Checking in regularly. A simple text message, phone call, or brief visit can demonstrate that you're thinking of them. Consistency matters more than grand gestures.

Offering specific, tangible support. Instead of saying "Let me know if you need anything," which can feel vague, offer concrete help like "I'd like to bring you a home-cooked meal" or "Would you like to go for a walk together?"

Respecting boundaries. Emotional support isn't about constant engagement but about being available and understanding when someone might need space.

Practice Self-Compassion. Remember that providing emotional support starts with taking care of yourself. You can't pour from an empty cup. Ensure you're also managing your own emotional well-being during this potentially stressful season.

The most powerful emotional support often comes from small, consistent acts of kindness and genuine human connection. It's about showing people that they are seen, heard, and valued—not just during the holidays, but throughout the year.

I believe that the gift of emotional support is a priority. Whether it’s through a heartfelt conversation, a comforting hug, or simply sitting together in shared silence, your presence and empathy can be the light that brightens someone’s holidays. In the end, the most meaningful gifts are those that come from the heart.

Sit Still During the Holidays

When my kids were young and I craved a moment of peace, I played the "Sit Still Game"—a clever parental survival tactic. The rules were deceptively simple: whoever could remain motionless the longest would win a prize. My children would sit quietly, laser-focused on victory, unaware that I was the true champion, stealing a precious moment of calm. Who else played this game with their kids?

In our current culture of constant motion and relentless productivity, stillness has become almost radical. Recently, I shared strategies for creating space to recharge, and I'm continuing to explore this theme.

We're perpetually "doing"—racing to complete endless to-do lists, always in motion, always striving.

When I am asked the simple, all too familiar question, “ So, what do you do?”, I often feel my response falls short. And when my friend inquires about my mother, I can't help but chuckle and say, "She never sits still"—only to have her smile knowingly and tease, "Sounds familiar!" The irony is not lost on me.

As the holiday season accelerates, life's pace seems to quicken, making moments of stillness feel increasingly rare. Yet, I've discovered that pausing—breathing, being—is not a luxury, but a necessity. Stillness is perhaps the most restorative gift we can offer ourselves.

It provides space to reset, reflect, and recalibrate amidst life's chaos. By intentionally slowing down, even briefly, we recharge our mental and physical reserves, enabling us to approach challenges with greater focus and clarity. Stillness isn't about doing less; it's about being more deliberate and present.

During my practice, I've learned that productivity flourishes when balanced with rest. Like a muscle, our brain requires recovery time. For me, stillness is a powerful antidote—reducing stress, igniting creativity, and helping me prioritize what truly matters. It transforms a scattered mind into one that feels centered and aligned.

Whether it's savoring a quiet moment with my morning coffee, taking a mindful walk, or simply sitting with a hot cup of tea in the afternnoon, these brief pauses restore energy and reconnect me with the present moment.

During the holidays especially, stillness allows me to appreciate the season's beauty. The other evening I watched the first snowflakes fall down, and I experienced a profound sense of gratitude—for the season, for my connections, for the simple ability to pause and truly observe.

Embracing stillness is an act of renewal. It recharges our spirit, helps us appreciate life's subtle moments, and establishes a foundation for a more balanced, mindful existence—extending far beyond the holiday rush.

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

Stress Free Holiday

The holiday season often feels like a whirlwind of activity—shopping, cooking, decorating, hosting, and going to parties! While these moments can bring joy, the nonstop hustle can leave little time to pause and truly savor the magic of the season. It’s easy to feel the pressure to do it all.

But I think I’ve found a solution: creating intentional pauses to breathe, reflect, and fully experience the holidays. Building in downtime has become essential for me to find balance and truly enjoy the season without getting overwhelmed (and trust me, I can get overwhelmed!).

Here are my personal tips for carving out space to recharge:

1. Embrace Intentional Rest

Rest isn’t a luxury—it’s a necessity. Treat relaxation like any other important commitment by scheduling downtime in your calendar. I like to think of rest as “an appointment with myself.” Whether it’s a quiet morning with your favorite drink, a midday nap, reading a book, or an uninterrupted movie night, protecting these moments prevents burnout and restores your energy.

2. Simplify with Purpose

Perfection is overrated, and picture-perfect moments often feel more like pressure. Streamline traditions that feel stressful rather than joyful, and allow space for authentic connections. Simplify your decorations, gift exchanges, or holiday meals—it won’t diminish the magic; it will amplify your ability to be fully present and enjoy the season.

3. Cultivate Mindful Moments

Transform everyday holiday activities into opportunities for mindfulness. Savor the rich aroma of freshly baked cookies, listen to the genuine laughter of loved ones, take a quiet walk under twinkling holiday lights, or simply sit and soak in a cozy evening. These small, intentional pauses can serve as personal sanctuaries of peace amidst the busyness.

4. Honor Your Energy

Flexibility is your ally during the holidays. If you wake up feeling tired or drained, give yourself permission to scale back. It’s okay to reschedule or decline events if you’re not feeling up to it. Your well-being matters more than maintaining a packed calendar. Listen to your body, and honor your need for rest and recovery.

5. Prioritize Restoration

Think about what truly recharges you. Is it quiet time alone, a creative hobby, or an evening with close friends? Lately, I’ve found joy in visiting museum exhibits—they’ve become a restorative escape for me. Whatever fills your cup, make time for it weekly to maintain your holiday rhythm. These moments ensure you’re not just surviving the season but thriving in it.

Carving out time to recharge isn’t indulgent—it’s self-care. By protecting your energy and embracing moments of calm, you’ll show up as your most present, joyful self. This season, let’s not just get through the holidays—let’s savor them. 💛

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

Thanksgiving 2024

Holidays- I can’t think of a big holiday that doesn’t involve a big meal. Food is how we, as humans, celebrate. This week marks the start of the holiday season as we gather to celebrate Thanksgiving. The meals, the food, the festivities—holidays are meant to be a time of joy and connection with family and friends. But let’s be honest, is it always that simple?

Scrolling through social media this time of year, it’s easy to get overwhelmed. Between recipes for elaborate holiday dishes and advice on how to "burn off" those calories through exercise, the mixed messages can be exhausting—especially if you’ve struggled with disordered eating or feel the weight of diet culture’s influence.

And, the holidays often bring challenges like overeating, guilt, comparing portions, navigating food preferences, dealing with food pushers, and worrying about weight gain. It’s no surprise that many of us feel a little more vulnerable this time of year.

Yes, holiday meals are worth celebrating. But at their core, they are just meals. By healing your relationship with food, you can approach the holidays with freedom, presence, and peace.

Here are some tips that I hope can be helpful as your holiday season begins:

Start your day as you would any day- begin your day with regular meals and snacks, even if you’re anticipating a big Thanksgiving feast. Skipping meals can lead to extreme hunger, making it harder to listen to your body’s fullness cues.

Enjoy the variety- choose what genuinely appeals to you and relish every bite.

Release food rules- many of us grow up with ideas of "good" and "bad" foods, but intuitive eating encourages us to let go of these labels. Free yourself of having guilt about the choices you make. Food is more than just nutrition—it’s also tradition, connection, and pleasure.

Slow down and savor- take time to enjoy what you are eating and who you are with. Focus on the conversations and the connections of those around you. Eating mindfully will enhance your experience and also helps your body recognize when it’s satisfied.

Be kind to yourself- if you eat past fullness or feel uncomfortable, practice self-compassion. Overeating occasionally is part of normal eating, and it doesn’t diminish your ability to care for yourself. Thanksgiving, at its heart, is a celebration of abundance and togetherness. Intuitive eating allows you to embrace this spirit fully, letting go of restrictive rules and focusing on what truly nourishes you—body and soul. By practicing mindfulness and compassion, you can enjoy a holiday meal that satisfies in every way.

I wish that your holiday season be celebratory, delicious, and filled with cheer. But if it’s also filled with stress and emotional vulnerability, well, know this my friend-you are not alone.

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

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.