Mindful Meal Support Program at Erica Leon Nutrition

We are very excited to introduce our mindful meal support program with meal outings, cooking classes and nutrition support with food challenges. Click below for more information, or contact erica@ericaleon.com or (914) 693-2174!


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Why are those Resolutions Always About Weight?

It’s January — time for ads about  new weight loss programs and products. We even have the release of a new TV show — My Diet is Better Than Yours!

Just last week, the government released its 8th Edition of the Dietary Guidelines for Americans.


Government Releases the 2015 Dietary Guidelines for Americans 
These guidelines are the result of a large body of evidence which shows that healthy eating patterns and regular physical activity can help people achieve and maintain good health and reduce the risk of chronic disease throughout all stages of the lifespan. The 2015-2020 Dietary Guidelines for Americans reflects this evidence. See graphic below:


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Erica Leon Nutrition Expands!

Please welcome Elyse Falk, MS, RD, CDN, to Erica Leon Nutrition! 

Elyse is already providing nutrition therapy, as well as individual and group meal support to help clients feel more comfortable around food. Authentic and passionate about helping those with disordered eating patterns, Elyse has worked at the residential program, Monte Nido New York, and at Cedar Associates, a private outpatient eating disorder program. Elyse graduated from Syracuse University and holds a master’s degree in nutritional  sciences from New York University.


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Cravings 101

Hunger and cravings are different; hunger is the need for fuel while cravings are an intense desire for a specific food—with or without hunger. Learning strategies for handling cravings is essential!

What Causes Cravings?

Hunger – Whenever you feel like eating, pause to ask, “Am I hungry?” You can be hungry and crave a specific food to satisfy that hunger. If you have symptoms of hunger, assess how hungry you are. Being overly hungry can make it harder to think rationally and eat mindfully.

Stress – Most people are aware of the correlation between increased stress and cravings. People commonly crave foods like chocolate, cookies, chips, and other foods high in fat, sugar, and calories because they stimulate the reward center of your brain. These foods cause your body to release endorphins—“feel good”—chemicals.


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New Year, Awesome You….FREE webinar…Ring in the New Year with Intuitive Eating!

Food for Thought: Diets Fuel Disordered Eating
It’s “National Diet Month.” Media ads for the latest and greatest weight loss programs are everywhere. In our weight-obsessed society we lose our ability to enjoy the very foods being served at social events for fear of weight gain.

We resolve to be “better” next time, and plan — Our New Year’s Resolution — THE DIET!

Resolve to Try a New Approach: Intuitive Eating 

We know from years of research that 95% of all diets “fail.” Lost weight is generally regained (plus additional weight and body fat) within 3-5 years. It’s difficult to imagine any other medical procedure with a 95% failure rate being encouraged, yet diets seem to be the miracle cure for whatever ails you. Diets screw up your brain and metabolic rate and encourage a “feast or famine ” mentality.


Unintended consequences of diets include:
-food and body preoccupation,
-weight cycling,
-reduced self-esteem,
distraction from other health-promoting behaviors like exercise,
-eating disorders


I was so honored to be a guest on the Love, Food Podcast by Julie Duffy Dillon, RD. This episode talks about the negative effects of diets on our psyches but also looks at why they provide a function for many of us. Have a listen and subscribe to Julie’s wonderful podcast!

Why does everyone need “skinny” jeans and “skinny” lattes? Who said “skinny” equals healthy and fit? Heavier bodies can be strong and healthy. Let’s promote living, NOT dieting!  Having provided nutrition counseling for well over three decades, I have seen firsthand the damage caused by fad diets and the mentality.



Ring in the New Year with Intuitive Eating and Health at Every Size 

It is time to focus our efforts and attention to health. A healthy body can exist in a wide range of shapes and sizes. When I work with a chronic dieter or individual recovering from an eating disorder, our goal is to adopt regular patterns of eating, increase joyful movement, and improve self-esteem.


– See if you can end the dieting cycle 
-Give yourself unconditional permission to eat all foods
– End the war on your body and your mind


Learning to feel satisfied with your food, rather than rejecting it, can help prevent overeating and/or under-eating. Listen to what a client just told me, after practicing intuitive eating for a while:


“It’s insane! I could not possibly eat another piece of cake or scarf down a box of cookies!  It doesn’t feel good for my body anymore. Last year I would have pigged out right until New Years Day, feeling way out of control. I knew I’d be dieting in the new year. That’s pretty messed up!  


Find out how to say “good riddance” to food-associated stress with Intuitive Eating!





You can learn to become the expert of your body and meeting its needs. You can discover your own natural, internal signals of hunger and fullness. You can distinguish between your reasons for eating – the “why”, “when”, “what”, “how” and “how much” – as the first step in learning to eat mindfully and “intuitively.” You were born with all this knowledge deep inside of you. It is yours to reclaim.


My New Year’s resolution is about self-care — getting more sleep, practicing a new skill and connecting with friends and family more often! Can’t wait to hear yours!


In Good Health,



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