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

11/22/2025

Beginning this Thursday 🦃 with the beginning of the holiday season, most people who live with a “diet mentality” mindset will be turning that “off”

The day will likely begin by “restricting” their intake to prepare for a night of overeating. (most with this mindset will not be counting macros or points and will indulge to their bodies full capacity).

For the last few weeks, I have been guiding my patients on how NOT to do this. Instead I have guided them how to “balance” not just their festive holiday meal, but the entire day.

31 years ago I was invited to go on “Good Day New York” on Thanksgiving Day 🦃 to discuss:
How to prevent overeating for the Holidays and to remember what to be thankful for; that I’m sure many of you overlook:

🦃 The people who surround you (many this year will be alone).

🦃 The warm home you are in (some can’t afford heat).

🦃 The bountiful food present (many will go hungry this holiday season).

Happy Thanksgiving folks-
be grateful, I know I am 🦃

💙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💚

11/19/2025

Early education saves lives!!! This is incredible 💙💚💙

BREAKING: Congress just passed Eating Disorders Coalition's report language into law! Schools are now requested to include eating disorders education in local wellness policies. USDA must report on progress within 120 days. A huge step forward for prevention and education.

10/11/2025

An inspirational note to those of you struggling with an eating disorder and stuck at home or in an airport because of flight delays on a holiday weekend due to bad weather:

I’m proud of you💚💙💚:

* For trying a fear food

* For giving yourself permission to BEGIN to eat when you are physically hungry

* For taking a rest day on a day you planned on exercising

* For not using exercise, binging, purging or restricting as a compensatory behavior for eating something that’s not your usual choice.

* For showing up in THAT outfit to the party you didn’t want to go to because you’re having a bad body image day and the weather wasn’t cooperating with your original outfit you chose.

* For accepting your body for more than what it looks like.

* For getting your ass up and continuing to walk forward on that wobbly bridge towards recovery even though you didn’t want to.








*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*

09/27/2025

💙💚💙 Mental Health Awareness Month may have ended on the final day of May, but your mental health is a priority every day…

💚 Eating disorders are REAL mental health disorders.

BUT:

💙 Recovery is possible and you will likely make mistakes along the way and struggle with facing tough challenges.

💚 There is no “perfect way.”
You will be asked to change some things and change is hard, but necessary as well as uncomfortable.

💙 As you gain more experience you can achieve and maneuver the journey ahead.

Please know that recovery is possible with the right team and keep moving forward 💙💚💙

💙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💚

08/23/2025

An important message 💙💚💙

While you’re struggling with your relationship with food, weight and body image- you’ve seemed to have forgotten that there are emotional and social benefits to eating and, as a Registered Dietitian, I can tell you that they’re just as important as the nutritional aspects.

Working hard towards “food freedom” will give you the life that you deserve 💙💚💙

I will validate you that emotional wounds are just as bad if not sometimes worse than physical wounds. I will also tell you that food won’t make them go away.

Reach out for help today💚💙💚

*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*

08/09/2025

RANT🤖

😒 I find it fascinating how so many people are using ChatGPT for nutrition advice.

😒 I find it even more fascinating how ChatGPT can give advice to people who struggle with an abnormal relationship with food, weight, & body image that triggers them to relapse in their recovery.

🤩 The point of making an appointment with a Registered Dietitian (since we are the medical providers who specialize in disease states and nutrition) is that we can actually personalize recommendations and not trigger anyone to relapse in their recovery.

~ For instance: what if you had almost entered recovery of your eating disorder and saw a provider (who you asked to not tell you your weight) then mentioned your weight, even though you got weighed blind (backwards so you wouldn’t know the number on the scale) and then told you you had high cholesterol and that you needed to lose weight and omit food 😒.

You then asked ChatGPT and you got a restrictive diet (literally orthorexic) that you would be unable to sustain forever

…Definitely not the recommendation I would have given you.

If this is you or anybody that you know, please reach out as I would be delighted to help without triggering you…

*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*