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

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

Registered & Certified Dietitian/Nutritionist specializing in eating disorders & Medical Nutrition Tx Our office is in Commack not Melville

11/29/2025

Time to spend your FSA account by year end or lose it ☹️
(Covers medical benefits which I am a provider of ✔️)

As the year comes to an end, (I know how busy everybody is with year end productivity and holiday planning), I wanna remind you that if you don’t use your FSA account, you’re going to lose that money 🫠

What’s a great way to use that leftover money 🤔 take care of your health and well-being by scheduling an appointment either in person (in my Commack office/ NY) or virtually with ME a Registered Dietitian-Nutritionist!!

I still have openings available in December and can see patients via telehealth in:

* Arizona
* California
* Colorado
* New York (in person too😊)
* Virginia

✔️ Looking forward to helping you make permanent change WITHOUT an injectable or guiding those of you ON THEM who need to maintain and/or make permanent changes to food, weight or body image.

💙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💚

11/22/2025

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💚

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*

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*

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*

Address

340 Vets Highway Suite #12
Commack, NY
11725

Opening Hours

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

Website

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

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