Tag Archives: recovery

Free Mindful Eating Teleconference: Accessing Acceptance (7th May)

Posted on by

0

Large

For all of my North American warriors…

Program description: Acceptance is a vital mindset and practice for finding balance with food and eating. This teleconference will explore the gentle, non-blaming approach to change that is promoted by an attitude of acceptance.

Date/Day:           Tuesday, May 7, 2013
Time:                    9 am PST / 12 noon EST
Offered by:         Donald Altman, M.A., LPC

Listeners will learn:

  • The role of acceptance in the mindful change process and how this differs from an often non-forgiving model of change.
  • How to define acceptance and differentiate it from the idea of resignation
  • Examine how to introduce the topic of acceptance into sessions and overcome resistance to this approach.

Phone access: This teleconference is free and open to everyone interested in mindful eating, including professionals from all disciplines.
The Conference Access Number is: (209) 647-1600
Your Conference Passcode is: 858168 # or Skype:freeconferencecallhd.2096471600

[image found here]

How to enjoy exercise without thinking about losing weight

Posted on by

0

You know you need exercise to be healthy. Exercise makes you feel good, and it reduces
your risk of illness and disease. However, something that is so good for you can often become
compulsive. When you allow yourself to become influenced by media images of unrealistic body
shapes, you may allow your healthy exercise habit to turn into an unhealthy obsession.

In order to get back to exercise as a healthy habit, you have to divorce it from whatever ideas
you have of an “ideal” body shape. There is no ideal body shape — there is only your shape.
As long as you are healthy and you are confident in yourself, you have the ideal body shape
for you. If you find yourself tipping toward compulsiveness with exercise, here are a few tips for
how you can get back to enjoying exercise without thinking about losing weight:

Focus On How It Makes Your Body Feel

Exercise feels good. It makes you stronger, and it gives you more energy. It even improves your
mood. Focus on how exercise makes your body feel, instead of how it can make your body look.
If you find your mind coming back to how many lunges you need to do to tone up your thighs
or how many miles you need to run to burn off fat, bring your focus back. Stop and bring your
thoughts back to where they need to be. Take a day off if you need to. When you feel like your
mind is back in the right place, get back on track with your healthy exercise plan.

Do It with Friends and Loved Ones

Don’t make exercise a special thing that you have to do each day. Instead, make it something
fun that you enjoy with family and friends. You can go for walks together. You can go for a swim
or water sports at a local lake. You can play a game of touch football or softball. The key is to do
something that is fun and that allows you to spend time with those you love. Then, when you are
getting physical activity, you’ll be too busy having a good time to focus on how the exercise is
going to help you lose weight.

Make It a Part of Your day

When you incorporate physical activity into your day, every day, it doesn’t seem like something
special you have to do with a goal in sight. Make exercise a part of your everyday routine, and
it will seem like any other thing you do every day, such as taking a shower or brushing your
teeth. Go out to exercise at the same time everyday so that it will become a habit. Work physical
activity into your day, doing things like gardening or housework. The more routine it seems, the
less likely you will be to focus on it and obsess over it.

Use It to Relieve Stress

Exercise is a form of relaxation for many people. When you use it to relieve stress instead
of trying to lose weight, you can focus on the positive benefits of exercise instead of turning
into a compulsive habit. Focus on exercises that relieve your stress, such as running or yoga.
Whatever works for you to relieve stress is what you should make your priority.

Exercise is a healthy habit, but it can quickly become an unhealthy one if you allow your focus
to shift to obsessively trying to lose weight or to obtaining a body that isn’t possible for you. If
you find that your approach to exercise is shifting toward this unhealthy territory, you can use
these tips to help you get back on track with exercise as a way to promote health and make you
feel good.

About the Author:

Bridget Sandorford is a freelance food and culinary writer, where recently she’s been
researching international culinary education. In her spare time, she enjoys biking, painting and
working on her first cookbook.

Advertising Sells Self-Empowerment at the Expense of Dollars and Sense

Posted on by

0

 

Tumblr_m3h18sclps1qjt4tmo1_500_large

Here’s a great article – The New Mind Games Advertisers Play on Women, in which Chung argues (actually not a new argument!) that advertisers prey on the idea that our bodies are always “works-in-progress”, but within the clever disguise of “empowerment.” She quotes Susie Orbach of Fat is a Feminist Issue as saying:

“We reject the idea of being under ‘assault’ from the beauty industry as offensive to our intelligence…[Instead], we transform the sense of being criticised by becoming the moving and enthusiastic actor in our own self-development programme. We will eagerly repair what is wrong… By internalising the pressure to perfect ourselves we develop an odd sense of attachment to the very companies that are bent on exploiting us. It is as though, once having had our faults pointed out, we seize the chance to enhance ourselves by embracing the market’s propositions…We see ourselves as agents, not victims.”

The self-empowerment movement can be addictive. It’s meant to be. If we, as women, accept that we’re always works-in-progress, at least concerning our physical bodies, we’ll never reach a state at which we no longer have to consume the products and services designed to “improve” our bodies and lives – and the entire capitalistic system which feeds off of our perceived insecurities and incompleteness would crash.

It’s political. It’s personal. It’s time to re-think what false promises lure us.

We would all do well to take an honest look at the products in our bathrooms and kitchen cupboards, our magazine subscriptions, our memberships, etc…and compassionately evaluate the degree to which we’re subscribing to the idea that we’re not and never will be good enough. There’s no right or wrong – just self-enquiry. Begin the conversation with yourself – what products make you feel empowered? Why do you think that is? Is it because of a promise they’ve sold you or a genuine sense of self-love?

Oh, and just in case you’re not entirely convinced of the powerful ways in which women are repeatedly told they are “wrong” and then sold a solution to “fix” this manufactured “problem”, check out the latest and greatest solution to a body image woe – Arm Corsets to protect against “bingo wings”!

If Your Life Was a Book, How Would You Write the Story?

Posted on by

0

Our borders and our obstacles can only do 2 things:

1. stop us in our tracks

2. force us to get creative

The same challenges that disable us can be used to enable us! Let your imagination help you break through your borders. What can you do today to start living beyond your real or “imagined” limits?

Suck It, Food Guilt Season (another goodie by xoJane)

Posted on by

6

Cd15b25326d35f0113fb608fdb9aaa6e_large

[image source]

Food guilt season is upon us!

And that means lots of people fretting about what they’re eating, how much of it they’re eating, and how they will possibly “work it off” after food guilt season is over. This is, paradoxically, a time of plenty when people are supposed to be celebrating with food, and a time when people are supposed to be deeply ashamed of the fact that they eat food, and that it is enjoyable.

Lesley recently reminded readers that cake isn’t evil, and it’s worth another reminder that food itself isn’t naughty. Food isn’t bad. It’s not an “indulgence” you need permission to partake in. It’s a biological necessity, okay? Food is life. Y’all are grown folks and you can make your own decisions about what you eat, where you eat it and how much of it you choose to consume.

A lot of judging goes around at holiday tables; nothing really says “spending time with family I love” quite like a raised eyebrow when you decide to take seconds on the candied yams or thirds on the pumpkin pie. Food and fat shaming turn into a tangled mess when you’re with people who might well have contributed to past anxiety, like the family member who loved buying me clothes that were too small “for when you’re pretty again.”

So it’s worth another round of reminders to fuck the food police, folks. Because they’re going to be out in force this week and in the coming weeks, and you definitely don’t need to sit around and take it.

Food can be awesome stuff. It can be nourishing. It can make you happy. The shared experience of cooking and eating with people you love can be bonding and may be an important part of your time together. Food is good. Many of my fondest personal memories surround eating, cooking and meals; getting doughnuts in the middle of the night in San Francisco, the Great Curry Adventure, the first time I baked bread on my own2.

If eating a particular food item makes you happy, then you should durn well go ahead and eat it. It’s not bad or naughty or wrong. It’s just food, okay? It’s not junky or trashy or out to get you. The poison, the toxicity, the evil, comes from the people around you who feel it’s appropriate to comment on the contents of your plate, or the state of your waistline.

I don’t want to say “If you want a slice of pumpkin pie with whipped cream, go for it!” because that’s not my job; you don’t need my permission to eat. You don’t need anyone’s permission to eat food you love with people you love in quantities you feel comfortable with, whatever those might be. But, seriously? If you want a slice of pumpkin pie with whipped cream, go for it!

You don’t need to feel guilty for what you choose to eat, and you have nothing to make up for, and no reason to apologize. You don’t need to make self-deprecating jokes about how whatever you are eating will go straight to your thighs and you’ll need to spend extra time on the stairmaster to be virtuous again.

You don’t need to titter and say “Well, maybe just a little bit more” when someone offers something you want to eat. Nor do you need to apologize when you don’t really want to eat any of Auntie Susan’s sweet potato casserole because you can’t stand marshmallows; it’s totally fine to say “I’m good, thanks.”

Self-denial isn’t virtue, and neither is self hate. We wrap up so much moral judgment about food and eating and who eats, especially with the scaremongering over the “obesity epidemic” and the headlines that are already starting to pop up about how “holiday overindulgence” is responsible for all the evils of the world. Give yourself a break this season.

We’re being inundated with enough messages about how eating is bad and evil and wrong and shouldn’t be done, how fat people are what is wrong with the United States, how we should all be good and virtuous and deprive ourselves for the holidays so we can feel good about ourselves.

Except that plenty of people are experiencing deprivation for the holidays, and not by choice. Many people are in a state of food insecurity right now and this contradictory messaging about food being evil and needing to rein it in for the holidays is especially galling when your stomach is growling because you’re not getting enough food, or enough of the right kind of food. Too many people are going to be ashamed this season because they can’t put food on the table, or can’t put the food they want on the table.

Sally forth into the holidays with your head held high, my friends, and don’t apologize for a single thing you do or don’t eat. Ever. And yes I will take an extra slice of that pie, if you would be so kind.

You can find the original article here.

Bring Compassion to the Table – Free Teleconference

Posted on by

0

581540_465102366854373_275219926_n_large

 

Compassion and Nutrition Program description: The practice of compassion is a particular way of relating to oneself and others. A compassionate response can be a form of nourishment. Patience, self-empathy and mindful acceptance can actually feed the heart, and diminish negativity, mindless eating and feelings of deprivation.

Offered by : Ronna Kabatznick, Ph.D.

When: Wed, December 12, 1pm – 2pm EST (US)

Phone access: This teleconference is free and open to everyone interested in mindful eating, including professionals from all disciplines. The Conference Access Number is: (209) 647-1600 Your Conference Passcode is: 858168 # or Skype: freeconferencecallhd.2096471600 Become a member! http://www.tcme.org/join.htm

5 Ways Negative Thinking Could Be Impacting Your Health

Posted on by

0

Tumblr_l2ny3nikjh1qaobbko1_400_large

You’ve heard of mind over matter, right? Well, apparently the way that you think about yourself and life in general can actually affect your physical well-being. According to an article by Julie Chen, M.D. in the Huffington Post, the medical community even has a name for this: the “nocebo effect.”

In short, it means that health and even events can be influenced and produced when we expect the worst to happen. It’s the pessimist’s version of the self-fulfilling prophecy, wherein we believe that something bad is going to happen, so we either act in such a way that we create that negative outcome, or we modify our perceptions so that even good things are probably just masking bad ones.

So, how exactly does this pertain to your health? Here are five ways that negative thinking may be hurting you.

1. You’re more stressed. People who focus on the negative tend to worry more about every little thing in their life and how it will inevitably go wrong. This creates stress and tension that can be involved in everything from giving you muscle pain to bringing on an ulcer. Not fun.

2. You can’t sleep. Many people whose negative thought patterns cause stress also lose sleep. As anyone who’s ever had a baby can tell you, sleep deprivation wreaks all kinds of havoc on the body as well as making most people not very fun to be around. But you already knew no one wanted to be around you.

3. You get sick more frequently. You know that every year you have the flu, so you’ve stopped even trying to fight it – why waste the effort when it’s going to happen anyway? But because you’re not even bothering to take vitamins or medicine, your immune system stays weak and proves you right by letting in more bugs so that you’re sick both longer and more frequently.

4. You don’t bother trying to get fit. Exercising is too hard, you’re not good at it, and it never works for you. Besides, why would you want to go through the embarrassment of having people watching you huff as you attempt to work out? Essentially, your negativity keeps you in poor physical condition, which leaves you open to more illnesses (see above) as well as potential chronic problems and conditions related to a sedentary lifestyle.

5. You’re depressed. It shouldn’t come as much of a surprise that constant negative thinking can be similar to a mild form of (non-clinical) depression.  After all, why wouldn’t you be depressed if nothing ever goes right in your life and everything is a series of worst case scenarios for which all you can do is prepare? Many people who have negative thoughts all the time end up in therapy because the mental-physical crossover takes such a toll that they find themselves growing lethargic and eating less because they’ve stopped seeing the point in actually living.

Clearly, these five points aren’t the only ways that negative thinking can affect your health, and in fact many of them contain several different potential health problems under a single point. Why? Because our minds and bodies are so interconnected that, if we knock over one domino, it’s often the case that others follow suit and the problems continue to build. But just as devastating as negative thinking can be, people who think positively have been shown to live longer, happier, healthier lives as a whole. Retraining your thinking, although difficult and a somewhat constant battle, could be the first step toward improving your health.

About the Author: Debbie Sweet is a board-certified dermatologist, specializing in photodynamic therapy in Chicago. Debbie believes in living a longer, healthier life through preventative care.

Upcoming Teleconferences to Inspire your Recovery

Posted on by

1

1. Developing a Compassionate View with Food

This program will address the importance of introducing compassion into eating and will provide tools for reflection on compassion.

Date/Day: October 11, 2012

Thursday Times: 12:00 pm PST/3:00 pm EST

Offered by: Donald Altman, M.A., LPC

Phone access: This teleconference is free and open to everyone interested in mindful eating, including professionals from all disciplines. The Conference Access Number is: (209) 647-1600 Your Conference Passcode is: 858168 # or Skype: freeconferencecallhd.2096471600

Find out more about The Center for Mindful Eating

2. And, MentorCONNECT (a free mentoring program for those in recovery) is hosting Alison Smela (who I interviewed awhile back – read the interview here) for a free teleconference – Accepting Mid-Life Recovery One Slow Deep Breath at a Time.

Follow the link to register.

Please let us know if there are any other goodies coming up…

Positive Body Image Awards

Posted on by

2

The 2012 Australian Inaugural Positive Body Image awards have been announced. The Positive Body Image Awards were open to  fashion, media and entertainment and advertising industry organisations and individuals, to recognise those taking steps to promote positive body image messages to young people, in line with the Voluntary Industry Code of Conduct on Body Image.

The recipients of the Inaugural Positive Body Image Awards are:

Further information on the Awards including a highlights video and interviews with Award recipients can be found at bodyimage@deewr.gov.au

You may also be interested in Body Image resources including the Respect Everybody school resources developed by Education Services Australia.

 

Beating Stress for a Healthier Life

Posted on by

3


Headaches. Back aches. Stomach pain. Weight gain.  Insomnia. Low immunity. These are just some of the reactions from our bodies when we’re under a lot of stress. And while stress is a fact of life, there are some ways to manage your stress to keep your body balanced and avoid all those unwanted stress symptoms.

Try these tips to beat your stress and live a healthier life.

1.    Write. It’s important to get to the bottom of what’s stressing you out. By writing in a stress journal or a private blog, you’ll be able to clarify your problems better in your mind.

2.    Stretch. Whether it’s a yoga class or solo stretching in your bedroom, with every muscle you stretch, imagine the anxiety leaving your body. Breathe deeply and clear your head.

3.    Detox. Eat lots of whole, non-processed foods and drink plenty of water. By eating healthy and being mindful of what you consume, you’ll feel better.

4.    Talk. Sometimes you just have to let it out. Keeping emotions inside and not speaking up can make the stress worse. Let your emotions flow to a friend, family member, or someone you trust.

5.    Let go. There are certain things you can’t change. Learn to shake off those things without worry.

6.     Have fun. Do something you enjoy–take a bike ride, cook a new recipe, listen to music. Volunteer work can also be an awesome stress reliever, and it’s a good way to relieve others’ stress too.

7.    Get help. If you need help managing your stress, ask for it! A strong support system can help you recover from anxiety-inducing situations.

8.    Have a mantra. Say something to yourself whenever you’re feeling pressure as a reminder that you can and will conquer stress.

Remember you’re not alone in feeling overwhelmed from time to time.  You have the power to look at the bigger picture and adjust your reactions. Find the stress beaters that work for you, and create a recovery plan for a healthier, happier, and much more balanced life.

Guest Contributor, Caitlin Heikkila, is the Community Manager at Everyday Health. Caitlin is constantly striving to achieve balance in her life, with a little help from bikram yoga and marathon training.

The Body Says, “I Am A Fiesta!”

Posted on by

2

Hello lovelies! Hope I got your attention with this photo. I LOVE it! It has been ages since you’ve heard from me, but I haven’t disappeared or forgotten you! I’ve just been busy in the non-virtual world. Thank goodness for guest bloggers. Today, I’m happy to share a post by Tara Spenser – some great tips to nurture positive body image. It’s a lifelong journey, so start where you are and give yourself time to grow into self-love!

How to Nurture a Positive Body Image
Learning to love and accept yourself is a critical part of the recovery process. Learning to love your body is a part of that. If you are constantly telling yourself that you are fat or ugly or are lacking in some other way, then you are going to feel bad about who you are, and that is going to compel you to participate in destructive behaviors to fill that void, such as disordered eating, drinking, or doing drugs.

Nurturing a positive body image can help you change that inner voice and help you nurture other positive behaviors that will keep you on the road to recovery. Here are a few ways that you can help yourself nurture a more positive body image:
Surround Yourself with Positive People
The people around us have a big impact on the way we think about the world and ourselves. If you surround yourself with people who are constantly making negative remarks about you or the way you look, you are going to start believing what they say. If you surround yourself with people who are always making negative remarks about the way they look themselves, or the way that others look, it is going to influence you to place too much importance on looks. Help yourself nurture a more positive body image by surrounding yourself with people who say positive things about you and who have a healthy sense of body image for themselves and for others.
Dress In a Way that Makes You Feel Good
Wearing clothes that are too big for you or that are too small for you is likely to distort your physical appearance and make you feel worse about the way you look. Choose clothes that are flattering for your figure. You will feel much better about the way you look, simply by changing your outfit. Also, choose clothes you enjoy. A pair of jeans and a t-shirt may be comfortable, but it might also make you feel plain or uninteresting. Meanwhile, a nice pair of slacks or a dress might make you feel a little more dressed up or stylish. It depends on your personality and your  personal tastes. The key is to choose clothing that makes you feel good.
Move Your Body in Pleasing Ways
Exercise gives you energy, improves your mood and just makes you feel good in general. You shouldn’t exercise to put yourself through a punishing regime that you think will give you the body you want. You should exercise because it makes you healthy, reduces stress and makes you feel better. Exercise can also help you to appreciate your body for more than the way it looks. Exercise helps you understand what you’re body is capable of doing. You can learn to appreciate that it can run fast or lift heavy things or take you to the top of the mountain. You can learn to find joy in the power of simple movements.
Focus on Your Strengths
Instead of focusing on what you don’t have, focus on what you do have. Concentrate on what you like about yourself. Maybe you have beautiful eyes. Or maybe you have lovely skin. Maybe you have strong legs or long fingers. Appreciate what is good about your body instead of focusing on what you want to change. Also focus on what you like about yourself outside of your body. Are you a good friend? Do you play the guitar well? Are you a considerate gift giver? You are much more than your physical characteristics. People will form relationships with you based on what you have to offer as a person, not because you have a beautiful smile or a straight nose.
Accept What You Cannot Change
Many of us are born with certain attributes that we just can’t change. Maybe you want clear, porcelain skin but you have a lot of freckles. Maybe you wish you were very tall, but you barely make it over 5 feet. There are some things you just cannot change. Rather than beating yourself up over the fact that things aren’t different, you must learn to embrace your differences. Celebrate what makes you unique.
Nurturing a positive body image is not always an easy task. You are fighting against years of negative self talk — and perhaps negative talk from others. However, with effort and time, you can change those negatives into a positive.

Tara Spenser is currently the resident writer for workingcapital.org, where she uses small business loan calculators. In her spare time, she enjoys blogging, swimming and being a mom.

Affirmations: How to Make Them More Useful and Sound Less Like Bullshit

Posted on by

3

[image found here]

I’ve been studying theories of affirmations lately and what I’ve learned has really struck a chord with me, so I must share.

Somewhere along your recovery or journey of self-improvement, you’ve probably run across affirmations – you know, those hopeful, positive phrases you’re supposed to say to yourself and then, eventually, start believing. Things like, I’m Beautiful. 

My apologies to any gung-ho affirmation coaches out there, but THIS DOESN’T HELP (at least not most of the time!)

Imagine you have a pile of rubbish (long-standing negative thoughts) in front of you. You can’t just cover the pile with flowers and *poof* the rubbish (negative thoughts) disappears. Just think for a second. What happens when you stand in front of the mirror and say, I’m beautiful? If you smile and believe it – rock on! If you instantly hear a negative voice in your head that says, Liar! You’re ____!, you’re not alone. After the negative voice pops up, you might think, these damn affirmations don’t work – or - I’m so bad at this – what’s wrong with me? Both thoughts send you into a spiral of more negative thoughts (think a landfill), which is the opposite direction you intended to go.

I certainly believe in the power of affirmations, but I think they need to be personalised. Instead of a phrase which immediately brings negative thoughts and feelings, find a phrase that actually makes you feel hopeful. To experiment, write down or say an affirmation you’re currently using or have been suggested to use and see what mental/emotional reaction you have. You’ll instantly be able to tell if it’s a good fit for you. It’s only useful if you’re aligned with it. 

So, for example, I’m beautiful, may need to be tweaked to I’m learning to appreciate what my body does for me - or – I am more than my physical appearance, and I’m beginning to explore what this means…etc

It’s really important to personalise the tools you use. Remember, the best tools are only the ones which work for you! 

Let us know your experiences with affirmations – and please share your revised versions.

Are Your Journaling Habits Helpful or Harmful?

Posted on by

1


[image source]

At some point we’ve all probably kept a secret diary in which we pour our hearts out and lament the state of, well, everything. It can be a great release to be self-absorbed and uncensored in dealing with the tribulations of life. Sometimes I ask clients if they journal and they say something like, “Isn’t that what 13 year old girls in crisis do?” Well, yes, probably, but that’s not the only demographic for which journaling is intended. Indeed, my own father, nearing 70, writes in a daily journal.

The possibilities of journaling are endless, from a play-by-play of your day, letters you’ll never send (eg processing your feelings toward someone), dreams, poetry, to-do lists, travel memories, aspirations, stream-of-consciousness, etc. I’m not here to tell you what or how to write in your journal, but (If you’re looking for inspiration, check out Journal to the Self – 20 Paths to Personal Growth) I do want you to consider if your journal habits are helpful or harmful.

How could journaling be harmful?

If, when you write, you tend to focus on negativity and ruminate about how bad your situation is , you’re unlikely to feel better simply by putting it down on paper.

Think of it like this: negativity attracts negativity. The same is true for positivity. You can still pour your bleeding heart out, but consider ending your entries with a line or two from that hopeful part inside of you (however tiny), who believes things can improve, and remembers getting through other tough times in the past.

Or, better yet, start a Gratitude Journal (I’ve recently done this and can attest that it’s very powerful!). Each evening, before you go to bed, write down 5 things that you’re grateful for – this can be anything from catching your train in time, getting a nice email, seeing a child laugh, having a good night of sleep, etc

If you’re really struggling to come up with 5 things, consider this quote by the Buddha:

Let us rise up and be thankful, for if we didn’t learn a lot today, at least we learned a little, and if we didn’t learn a little, at least we didn’t get sick, and if we got sick, at least we didn’t die; so, let us all be thankful.

The beauty in this practice is that you’ll start becoming more aware of little things in your life that you appreciate – things which make your life feel abundant. Before you know it, your lists will grow and you’ll be experiencing gratitude throughout the day!

Share with us your journaling experiences, particularly those which involve gratitude. And if you’re interested in guided journal prompts specifically for recovery, you can purchase my e-book: Write On! Recovery.