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Monday 9am - 5pm Tuesday 9:30am - 8pm Wednesday 9:30am - 7pm Thursday 9am - 5pm Friday 9am - 5pm

http://debraspector.com/, https://linktr.ee/debraspector

Debra Spector,MS,RDN,CDN -she/her, 340 Vets Highway Suite #12, Commack, NY (2025)

07/03/2025

As the holiday weekend begins I would love to share something with you 🇺🇸

I went to the beach today and saw people of all ages, ethnicities, shapes and sizes and what did I think?

NOT:

🚫 Damn- how is he/she wearing that bathing suit and eating that?

I DID:

✅ Eat my bagel in my bikini WHEN I felt hungry and tasted EVERY bite of it while enjoying the beautiful day overlooking the ocean and thought:

I AM GRATEFUL FOR:

🇺🇸 freedom to come to this beautiful beach on this beautiful day.

🇺🇸 my incredibly strong legs that walked across the hot sand to see the dolphins in the ocean with my fellow beach lovers...

🇺🇸 my mouth to chew the yummy NY
bagel I brought to the beach.

Hoping you’re grateful this holiday weekend and able to focus on what’s important, and be present enough in the moment and not go hungry in your bathing suit or worry about what other people might think about you in it.

Happy Fourth of July weekend 🇺🇸

🇺🇸 My book and social media content were written for support and educational purposes only. They are not meant to replace therapy, nutritional counseling or medical care 🇺🇸

05/08/2025

(like me) is an advocate of “seeing your body” for what it gives you and looking through a different lens to achieve that goal.

I’ve been doing “mirror work” with my patients in person a lot more lately since Spring has sprung and they are perseverating about wearing less clothes. “Mirror work” is aimed to help perception and reality become better aligned.

I encourage you to take a look at her page and perhaps follow her if you need a gentle push as well as support 🙏🏻

This is one of her posts that uses that exact lens:

“Look at your body. Look at those arms that have held people they love. Look at those eyes that have seen oceans and mountains and big green trees.

Look at those legs that have carried you through your longest journeys. Look at your feet that have held you up on your hardest days. Look at your smile that has grinned a million times at the moments that have brought you joy.

Look at your body... not for the curves or textures but for the moments that this body has given you. Look at your body. Now what do you see?”

- Lexy Florentina

Thank you for introducing me to her 😊

04/17/2025

As spring 🌷🌺 approaches and the rebirth of our world begins, many people become more aware of what they look 👀 like and with that comes the need to change their bodies.

Restricting macronutrients is NOT the solution to achieve this goal 👇🏻👇🏻👇🏻👇🏻

CARBS 🍞🥨🍒🥕🍎repost:

As a Registered Dietitian-Nutritionist (not a health coach, personal trainer, blogger), the one person licensed who you can go to for evidence based advice, I would love to educate you as to why you can NOT live without them:

1. Carbs are the primary source of energy (not protein). If you don’t ingest them your body will break down protein for energy (not fat) and guess what🤔: no one is capable of doing proteins job😰

2. If you are on psychotropic medication for mental health issues, you need carbs to help your medication work.

3. You need carbs for cognitive function (your brain to work so you don’t get headaches) and red blood cell production.

Sooooo- will you lose weight on a no/low carb diet- yup. But all of those 👆🏻👆🏻👆🏻 people don’t tell you that what you lose on a diet like this is lean tissue, muscle and water (because protein is doing someone else’s job!)

The saddest fact is what else they don’t tell you is, when you go off of a carb free diet and gain back your weight (which most people do because these diets are not sustainable for ever and there is too much food and too many choices in our country) almost all of it will be fat.

Why don’t you read this again while toasting an English muffin or eating a piece of matzoh 😏

*My Social Media Accounts are for support and educational purposes only. They are not meant to replace therapy, nutritional counseling or medical care*

04/05/2025

FOOD IS LOVE ❤️ BAKED GOODS ARE TRADITION 🍪

As many of you know, my mom passed away a couple of months ago. Tomorrow is my mom’s celebration of life and my siblings, daughter and I made baked goods in her honor as one of the things she was known for was flying in from Florida with a “suitcase of baked goods.”

In my family, food brings us together. My mom was the center of this and her baked goods kept the tradition.

I know if I have some, nothing will change me, but will make me happy. I will absolutely eat these cookies in memory of her as they were my favorite cookie that she baked for me.

My mom did not drink alcohol, so I’m raising a cookie to you mom.
I love you more💔🍪💔

03/21/2025

So grateful for these colleagues, who I can call my friends after all these years of collaborating care in the treatment of eating disorders. We are proof that recovery is possible and it takes a village!

Please reach out if you feel that you are ready and want food freedom as well as a better quality of life!

Pictured here from right to left:

The incredible: Diana K. Loomis, Regional Outreach Manager, Long Island at Monte Nido & Affiliates,
The amazing: Laurie Horton, LCSW, Tough as nails with a whole lot of understanding:
Dr. Alison Eliscu the Division Chief of Adolescent Medicine at Stony Brook University Hospital and yours truly.

Thank you Diana and .nido for a wonderful lunch at : it was soooo yummy 🤤

03/15/2025

😰 Some days are super hard.
😰 We feel defeated; like nothing we do can get us out of the rabbit hole.
😰 We feel like we just keep running on the hamster wheel and are getting nowhere.

One day we are achieving our nutritional goals. The next day we aren’t.

BUT 🤷🏻‍♀️why is it that we look at the one food, the one day instead of the weeks or months of nutritional changes we’ve been making and think that we’ve failed?

In a culture/society- we are forced to believe that what we see in everyone else is a perfect life, in a perfect world.

💡Well, that’s only interpretation. No one- no matter how famous, rich, or thin lives that life behind closed doors and is always perfect.

🤩 We are “allowed” to eat food that gives us pleasure.

🤩 We are “allowed” to be less than perfect.

🤩 We are “allowed” to make mistakes.

So- feel those feelings and stop comparing yourself to others: you’ve got nothing to lose and get off the wheel of self doubt and be gentle with yourself.

*My book and social media content were written for support and educational purposes only. They are not meant to replace therapy, nutritional counseling or medical care*

02/08/2025

Set point weight 🤷🏻‍♀️🤷🏽‍♂️🤷🏾‍♀️🤷🏼‍♀️

Fact- we all have a set point weight (a weight our body likes to be).

I’ve been trained to help people establish this within a five pound range (and in 35 years in private practice, I can say that training was spot on!)

Why 5 pounds and not 3 or 10?

Research shows that our weight fluctuates this much from time to time based on many factors. Here are a few:

👉🏻 hydration shifts
👉🏻 humidity/weather changes
👉🏻 cabin pressure in an airplane (read that one again)
👉🏻 sodium content in foods we eat
👉🏻 menstruation

So if you weigh yourself every day, (which last I checked is a bad behavior) don’t be shocked if this is what you see.

Even better…stop weighing yourself 🤟🏻.

*My Social Media Accounts are for support and educational purposes only. They are not meant to replace therapy, nutritional counseling or medical care*

01/11/2025

💙💚 What an honor to have ask me to host an enlightening webinar as I explore the powerful concept of intuitive eating 💚💙

Date: January 30th, 6-7 PM ET

👉🏻 Register here: https://us06web.zoom.us/webinar/register/WN_X75I9AxzSQOeEJEOwGE-AA

This free presentation will educate folks on intuitive eating and answer these questions:

👉🏻 What does intuitive eating look like from the perspective of a Registered Dietitian who specializes in eating disorders?

👉🏻 How will I know when I am ready to eat intuitively?

👉🏻 If I’ve experienced trauma in the past and/or struggle with PTSD which leaves me feeling uncomfortable with physical feelings in my body, how can I learn to trust my body and eat intuitively?

Hope to see you soon and please share this free presentation with anyone who you think would benefit from it 💙💚💙

01/06/2025

Beyond Grateful 🫶🏻

It was 35 years ago today that I saw my first patient in private practice and I wanted to thank each and every one of you that has allowed me the privilege to be of service and help.

I also want to thank all of the physicians, mental health care providers, nutrition therapists and family members of my patients for collaborating care.

It has been an honor to work with each and every one of you in order to help you establish a normal relationship with food, weight, and body image, as well as provide a personalized approach to better meet your needs.

I’m also going to remind those of you searching for a provider that although experience is crucial, so is making sure your provider is a RDN NOT a health coach or nutritionist as they are not credentialed to help with these needs.

I’m grateful to continue to provide care in person and virtual. For those of you who are new followers & are looking for support, please feel free to contact me at (631)864-6918 for a free 10 minute phone screening and Happy New Year 🎆

01/01/2025

A reality check for “why” you are exercising today👇🏻

1. You are exercising today because you “planned” for some kind of workout today as you always do in the week NOT because of a “New Year’s” resolution ✅
2. You are exercising today because you’re smart enough to know that if you overate on 🎆 NOTHING is going to change how your thighs touch today✅
3. You are exercising today because deep down inside you recognize that the “chatter” in your head is just “chatter” and you did nothing wrong ✅
4. You are exercising today because you ate when you were hungry and stopped when you were full: not because you “thought you should”✅
5. You are exercising today because you paced yourself throughout the day and didn’t have the “Today’s a holiday mindset” so “I will start tomorrow mindset”✅

And most of all: IF you weren’t successful and didn’t eat enough or quite the opposite, you ate too much: give yourself a “pass” and stand up, brush yourself off, and keep moving forward on that wobbly bridge and fill that cup with forgiveness as today is a brand new day so harping on the past and the “what if’s” are a waste of time 🤟🏻

My office will reopen Monday 👏🏻.
I will be recharged and ready to meet whatever challenges you throw my way☺️

Happy New Year 🎊

#2025

12/28/2024

As the year comes to an end, I would like to say 👋🏻 to new followers, and reintroduce myself to those who are, as I am feeling truly blessed at the end of 2024

I’m Deb 😊, a Registered Dietitian/Nutritionist in private practice on Long Island, New York who has written and published an award winning 📕.

I see patients in person and virtually who are looking to establish a normal relationship with food, weight and body image.

I’ve been providing support and guidance since 1990 and sincerely hope that you find inspiration and a relational feel with a bit of an edge, because I believe we’ve got one shot at this game called “life” and a little sass and being a bit edgy helps face the facts.

As much as I’m passionate about my career choice, I’m also a single mom who has raised two outstanding adult children and they were always my first priority, and likely will always be.

I am a ferocious reader, Reece’s peanut butter cup lover, writer, hiker and world traveler. I MUST shower every day, even if it’s to get back into pajamas😂 and thrive in warm weather near the water.

Please know that this is a social media site, just like many... be VERY mindful of who you follow, how serious the advice you’re listening to is and it’s validity.

I believe in change. I believe in resiliency. I believe that we can’t go back and the things we’ve been through were meant to happen to get us to this exact spot we’re in. Make the best of it moving forward and try to smile along the way😌.

*My book and social media content were written for support and educational purposes only. They are not meant to replace therapy, nutritional counseling or medical care*

12/21/2024

It’s been a while since I’ve posted on my Professional page and I felt compelled after last week working with my patients to send this very clear message:

👉🏻 I’m aware (as I’m sure you are) that it’s the Holiday season...

What I’ve heard 👇🏻

Why bother to follow my nutrition plan? It’s the holidays and I’m stressed. No time to exercise...too many parties...too much to do, too many reasons to make excuses.

You will NOT see a commercial for a weight loss program or gym membership until New Years Eve. Smart on their part isn’t it? They would never waste their advertising dollars this time of year.

So what’s my suggestion👇🏻

I teach balance. I teach moderation. I teach variety. I teach my patients how to make “All foods fit” even during the holidays. Do NOT skip meals to “Save Up” for later.

Once you get on board with the RIGHT mindset, you reap the benefits each and every day! Even during the Holiday season.

Please take it easy. Please be forgiving of yourself when your day doesn’t go as planned and
breathe.

I’m wishing you and your loved ones a Happy and Healthy Holiday season 🎄🎁🕎

*My book and social media content were written for support and educational purposes only. They are not meant to replace therapy, nutritional counseling or medical care*

Debra Spector,MS,RDN,CDN -she/her

07/03/2025

05/08/2025

04/17/2025

04/05/2025

03/21/2025

03/15/2025

02/08/2025

01/11/2025

01/06/2025

01/01/2025

12/28/2024

12/21/2024

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Monday	9am - 5pm
Tuesday	9:30am - 8pm
Wednesday	9:30am - 7pm
Thursday	9am - 5pm
Friday	9am - 5pm