To Lose Weight, Add Self-Care

JUST FOR TODAY:  Make a list of all of that you currently give to your Self as "soul food."  Consider adding some new Self-Care items to your list!

As a reminder, "soul food" is anything that you give to your Self to bring a sense of peace in the moment, and to help you connect more readily with your intuition.  Enhancing your intuitive abilities will help you achieve your weight loss or eating disorder recovery goals, and other life goals, too.  Make Intuitive Self-Care a daily habit by practicing at least one item from your list each day.  Expand your list of "soul food" with some of these ideas:

• write an affirmation to start your day

• create an intention for your day with a positive outcome

• journal about your feelings – and respond with intuitive wisdom
• try meditation – start with five minutes while listening to peaceful music
• read several passages from a book with a positive message
• take a relaxing walk and notice all the sights and sounds around you
• get soulful gifts for your Self – candles, incense, flowers, plants, music

• keep a gratitude journal and feature at least one thing each day

• take a hot bath before bed – consider it a "healing" pool of water

• ask for intuitive guidance in your sleep state, just before going to bed

Future posts will give you more details about each of these "soul food" ideas.  But you don't have to wait – trust your intuition and try something new today!

©2009 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado

To Overcome Emotional Eating, Make Peace With Your Past

JUST FOR TODAY:  Think back over your past year, and notice which emotion you had most frequently.  Trace this emotion back in time to its origin, and make peace with your past.

Perhaps you felt lonely more often than any other emotion this past year.  You may have also felt angry, or worried, or guilty – but loneliness really stands out.  Why?  Because of your past experiences related to feeling lonely.  Any emotion that has been a pattern in your life will continue to show up with intensity, and potentially trigger an emotional eating response, until you make peace with your past.  To do this, trace the emotion back in time, to the earliest memory that you have with that feeling.  Using the example of loneliness, maybe you remember being left at home alone while your parents were both working.  You knew your parents would be coming home later, but deep down you felt a longing for their presence right away.  You would eat a big bowl of ice cream and several cookies, and this helped you feel better for a while.  Now, fast-forward to this year.  Does it make sense why you reached for ice cream and cookies when you felt lonely?  The loneliness you feel today is actually a compounding of years of loneliness, beginning with that first time you felt lonely as a child.  Make peace with your past by acknowledging the origin of your emotion, and recognizing that you are in a different place and time now.  Sever the link from the past to the present.  This will reduce the intensity of that emotion the next time it occurs.  This in turn can eliminate triggers for emotional eating.  

©2009 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado

Enhance Your Intuitive Eating Abilities

JUST FOR TODAY:  Review all that you know about intuitive eating.  Be aware of what helps you to be more intuitive, and also what gets in your way.  Use this wisdom to enhance your intuitive abilities.

Take a few minutes to identify the guidelines, tips and techniques that you practice as an intuitive eater.  Consciously recalling what you know helps anchor the principles in your mind.  The more concrete the principles are, the more readily you can practice them.  As you reflect, you may notice that there are certain situations when it is easier to be an intuitive eater.  Take note of these situations, and identify why they are easier for you.  Also notice the conditions that impair your intuitive eating efforts, and why these conditions impact you.  What can you do to create more situations that allow you to eat intuitively with ease?  How can you change the conditions that have blocked your intuition, so you can be an intuitive eater in any situation?  Intuitive eating is a key to freedom from eating disorders and obesity.  Enhance your intuitive eating abilities today!

©2009 by "Dr. Dorie"McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado

The Qualities That Lead To A Healthy Weight

JUST FOR TODAY:  Think back over your past year, and recall your successes and challenges.  Acknowledge how these experiences can help you achieve a healthy weight.  

What was your life like one year ago today?  What is different now?  As you reflect upon your past year, be loving towards your Self.  First, recognize at least five successes you experienced.  These may have something to do with weight loss or eating disorder recovery, but you can acknowledge successes in any area of your life.  Pause to take ownership of these positive changes that you have made.  Appreciate the qualities you possess that allowed these successes to unfold.  Notice how these changes have impacted your everyday life.  Next, identify a maximum of five challenges that you faced this past year.  If you can think of more than five, stay focused on the five that were most challenging for you.  Be loving towards your Self, knowing that everyone has challenges.  Appreciate the qualities you possess that helped you to overcome your challenges.  If you are still in the midst of some of your challenges, acknowledge the steps you are taking to address them.  Transform your challenges into opportunities by noticing what your challenges are here to teach you.  Realize that all that has happened this past year – both the "good" and the "bad" – makes you who you are right now, today.  Love your Self for the qualities you possess to achieve successes and overcome challenges.  How can you use more of these qualities to achieve your weight loss or recovery goals?                

©2009 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado

The Gift Of Freedom From Eating Disorders & Obesity

JUST FOR TODAY:  Know that you are a gift!  Celebrate who you really are, free of eating disorders and obesity.

Try this visualization.  Imagine that you see a door that you've never noticed before.  You open the door and step inside, and as you do, it's as if you're going within yourself, to that soulful aspect of who you are – your core essence, your True Self.  The only thing in this room is a large box, wrapped in pretty paper and tied with a big bow.  Your name is on the tag attached to this present.  You open the box, and discover it is filled with small pieces of paper, with a word written on each one.  Happy.  Healthy.  Balanced.  Peaceful.  Confident.  These are just some of the words that you read, and you wonder what they mean.  Then a voice within you says, "These are qualities which define who you really are.  This is your natural state of being.  These qualities are your gift."  What do some of the other pieces of paper say?   Notice that none say "eating disordered," or "obese."  As your True Self, you are free of eating disorders and weight problems.  What other qualities describe your true nature?   Take as much time as you need to read each piece of paper.  When you are ready, put them back in the box, and walk back to the door.  As you open the door and come into the world, know that you are carrying your core essence with you.  You are a gift!    

©2009 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado

Gratitude For Food

JUST FOR TODAY:  Pause to acknowledge the food that you consume is more than just food.  Recognize all that was involved to allow this food to be available for you and be grateful.

Often times we take food for granted.  We can go to a grocery store or restaurant and get pretty much what we want, whenever we want it.  But what if we had to plant the seeds, harvest the grain, mill the flour, prepare the dough, and bake the loaf in order to have a slice of bread?  And what if we had to buy the cattle, milk the cows and churn the cream in order to have a pat of butter on that slice of bread?  Think about the foods that you eat most often.  What was involved in order for you to have this food on your plate?  Consider everything, including farmers, ranchers, harvesters, processors, packagers, shippers, stockers, and cashiers.  When you acknowledge how many lives were involved in the production of the food, along with the life that the food is itself, food takes on a new meaning.  Food isn't just food for the body, it's food for the soul, too.  Pause to express gratitude for your meals today, and enjoy your soul food.

©2009 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado

Binge Eating And Boundaries

JUST FOR TODAY:  Be aware of any emotional desire to eat.  You can successfully avoid binge eating if you set healthy boundaries to address what is triggering you.

The desire to eat can be triggered by a variety of emotions, such as discomfort, anxiety, or frustration.  Your emotions are the result of your reaction to specific situations.  When you feel any intense emotion surfacing, you can prevent binge eating if you set healthy boundaries by taking one of the following four actions.  First, you can remove yourself from the situation, and do your best to avoid similar situations.  Second, you can rewrite the situation in your mind, so that your thoughts are more positive, and therefore your emotions are too.  Third, you can resolve the situation by sharing how you feel with others who are involved in the situation, and stating your needs to improve the situation.  Your fourth option is a combination the first three options: remove yourself to immediately stop your exposure to the trigger, then rewrite your thoughts about it so you are feeling less triggered, and when you're ready go back to the situation so that you can resolve it.  Try one of these options the next time you're in a triggering situation, and notice what happens.    

©2009 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado

Intuitive Eating At Family Gatherings

JUST FOR TODAY:  Practice being an intuitive eater during holiday parties and family gatherings.  Pause to identify the type and amount of food you truly need.

As a reminder, there are three main reasons why we eat:  Physical Need (we feel hungry and our bodies need nutrients), Physical Desire (we want to eat because something looks good or we anticipate will taste good), and Emotional Desire (we want to eat because we are feeling stressed, lonely, or just want to celebrate).  It's OK to eat for all of these reasons – but to be free of eating disorders and obesity, it's important to have balance.  Being an intuitive eater means that you eat most of the time because of Physical Need, some of the time because of Physical Desire, and rarely because of Emotional Desire.  How can you be an intuitive eater during the Holidays, when there typically is an abundance of food triggering your senses?  How about when one of your family members triggers you emotionally?  Pay attention to the reasons why you want to eat, and do your best to make your choices based on Physical Need.  Carefully notice all of the food options that you have, and pause to check in with the type and amount of food that would best satisfy you.  If you want some of the special foods that typically are only prepared during the Holidays, go ahead and select those foods, but be aware of how much you truly need to satisfy you.  Aunt Martha's special dish will be there again next year – and if you really want some before then, you can ask her for the recipe and enjoy some any day you choose!    

©2009 by "Dr. Dorie" McCubbrey,  M.S.Ed, Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado

Eating Disorders And Perfection

JUST FOR TODAY:  Release your expectations of perfection.  Acknowledge that it's alright to have flaws and to make errors.  Love your Self as you are!

Many people with eating disorders pressure themselves to "be perfect" – the perfect body, the perfect grades, the perfect job performance.  What does perfection really mean, and who is setting the standard?  What would happen if you challenged your concept of perfection, and became more accepting of your perceived imperfections?  If your stomach isn't as toned as you'd like it to be, love your Self anyway.  If you recently made a mistake, love your Self anyway.  If you didn't get praise from someone you were trying to please, love your Self anyway.  You truly are good enough exactly as you are right now.  From this place of Self-love, you'll take better care of yourself, which makes the journey of eating disorder recovery much easier!

©2009 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado

Be Positive About Your Weight Loss & Recovery Progress

JUST FOR TODAY:  If you feel frustrated with your current progress, shift your attention away from what isn't going well and focus on what is working for you.

You may have been trying to lose weight for months, or in recovery from your eating disorder for years.  Perhaps you've made some progress towards achieving a healthy weight and attaining your goals, but you're "not there yet."  Maybe you still have more weight that you want to lose (or gain, in the case of anorexia).  Perhaps you're intuitive with your eating most of the time, but you still have a few episodes where you binge eat, or purge, or skip meals.  But what if you're just so tired of this journey?  What if your doctor or therapist is telling you to stay with your weight loss or recovery program, but you really want to be done!  The work to overcome obesity and eating disorders is very challenging.  You might feel exhausted, like you can't take another step on your path of recovery.  Shift your focus to the positive.  Even though you haven't completely achieved your goal, what progress have you made?  What positive changes have occurred?  What else is good in your life?  Who are the supportive people standing by you, helping you to take that next positive step?  Be grateful for what is working for you.  The attitude of gratitude opens the door for healing.

©2009 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado

Give Your Self A Healthy Life

JUST FOR TODAY:  Create a collage with visual reminders of the essential elements you need in your life to achieve and maintain a healthy weight.

As a grade school student, I learned how to make a collage using magazine photos and stickers adhered to a cardboard backing.  This art project had a theme, and as I recall, it was "My Family."  As a young adult, I learned about a process called Treasure Mapping, which involved making a collage using magazine photos and phrases of things I wanted to attract into my life.  There is also a process that involves meditation about the "Highest Vision" of your life, and then creating the expression of this as a collage on a Vision Board.  All of these creative processes yield a visual reminder of something which we value.  As a variation on these themes, I recently made a collage with photos and phrases which capture the essence of what Intuitive Self-Care means to me.  I now have a visual reminder of what I need to "Give To My Self" on a daily basis to live a healthy life.

To do this project yourself, all you need is a piece of poster board, some magazines, scissors, a glue stick, and other craft materials that you choose.  Play some music that you enjoy, close your eyes, and get a clear image of yourself at a healthy weight.  See the actions that you take on a daily basis which reinforce your eating disorder recovery or weight loss plan.  Notice what helps to enhance your ability to be an intuitive eater, and to practice overall Intuitive Self-Care.  When you are clear about this vision, open your eyes, and flip through the magazines before you.  Tear out the photos and words that have meaning to you.  After about 30 minutes, then begin to arrange your items on the poster board, trimming as you desire, and adding other words with stickers or markers.  Don't think too hard about where each item should be placed, just trust the process.  When you are finished, put your collage where you will see it regularly – in your bedroom, your kitchen, your living room – and use this as a visual reminder of your healthy intentions to "Give To Your Self"!

©2009 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado

Feelings And Emotional Eating

JUST FOR TODAY:  Recognize that you are not your emotions.  You may feel a range of emotions, but how you feel does not define who you are.

When expressing your emotions, notice the difference between stating "I feel depressed" versus "I am depressed."  Feelings come and go, ebb and flow.  They are not personality traits which define you.  This is especially important to realize for the so-called "dark" emotions, which are usually uncomfortable to express.  Anger, fear, anxiety, grief, depression – you may feel these emotions occasionally, but they are not who you are.  Think about the qualities you possess that you consider a part of your identity – perhaps you are loving, generous, empathetic, kind, funny.  You are a certain person, who feels certain emotions.  Allow yourself to feel without labeling yourself as your emotions, and notice what happens with emotional eating patterns!  

©2009 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado

Overeating With Freedom From Eating Disorders

JUST FOR TODAY:  If you overeat, know that that full feeling will pass.  It may take several hours, but you will eventually feel hungry and need to eat again.  Trust your body!

We all overeat sometimes.  But for someone with a history of eating disorders, overeating can be a major challenge.  People with binge eating disorder may continue to eat more, above and beyond the point of excess, and then try to "sleep it off."  Bulimics may feel so uncomfortable with their level of fullness that they end up purging.  Anorexics may restrict their food intake for the next few days as a means to compensate.  Every time you engage in eating disordered behaviors, you reinforce them.  Every time you can resist acting on these behaviors, you allow your body to heal.  Your gastrointestinal system gets a break.  You allow your body to regulate itself more easily.  You are one step closer to freedom.  If you overeat today, try to catch yourself before you take it to an extreme.  Then, do your best to "sit with it."  Get back to an intuitive way of eating at your next meal.  It is possible to overeat and stay free of eating disorders.  Be true to your Self!  

©2009 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado

Lose The Weight Of A Negative Body Image

JUST FOR TODAY:  Think of an aspect of your body that you dislike the most.  Now, let go of your self-criticism, and see this feature with loving eyes.

What aspect of your body did you select?  Was it easy or difficult for you to pick something?  What judgmental words did you use to describe it?  How long have you carried this belief about your body?  What messages from the outside world have reinforced this negative belief?  Have you ever seen this aspect of your body with loving eyes?  Was it easy or difficult to shift from self-criticism to Self-love?  If someone that you care about very much came up to you and told you about an aspect of their body that they detest, what would you say to them?  Would you be able to see them with loving eyes, and share positive feedback with them about their body image?  What if they abhor the same part of their body that you dislike most about yours?  Could you share loving words with them, and take these loving words in for your Self?  What if they shared loving words with you about your body, could you take these in?  Can you see your Self with loving eyes?  Can you feel Self-love?  Yes, you can!  

Try this:  Place your hands on the aspect of your body that you selected.  Imagine that the hands upon your body are those of someone who cares about you very much.  Close your eyes and breathe into that part of your body.  As you inhale, imagine love coming into that part of your body.  As you exhale, release any criticism.  Inhale with more love.  Exhale with any loathing.  Inhale with more love, until that is all that you feel.  Open your eyes, and enjoy your day with Self-love!  

©2009 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado  

Confidence In Weight Loss & Recovery

JUST FOR TODAY: Have faith that you can succeed with your eating disorder recovery or weight loss plan.  Embrace a deeper level of confidence and trust the process!

We all have faith.  The question is, what is your faith in?  Do you have faith in your Self and your ability to overcome obesity or eating disorders?  Do you have faith that the right people and resources are showing up for you to guide you on your path of recovery and wellbeing?  Do you focus on the successes that you have already experienced, with faith that more success is unfolding for you?  Or, does fear get in your way?  Are you afraid that you'll be "fat forever"?  Are you afraid that you'll never be free of binges and purges?  Are you afraid that you just don't have what it takes?  Fear is faith pointed in the wrong direction!  An acronym for fear is "Forgetting Everything's All Right."  What is right about you and your life right now?  Fear is a call for you to reconnect with your intuition – the voice of your soul – and to live with confidence!  

©2009 by "Dr. Dorie" McCubbrey, M.S.Ed, Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado

Give To Your Self And Lose Cravings For Excess Food

JUST FOR TODAY:  Schedule some extra "Self-time."  Go above and beyond what you would normally give to your Self, and enjoy something special sometime today!

Let your morning routine of Intuitive Self-Care be a few minutes longer today.  Go out for afternoon tea with a friend who really supports you.  Schedule a massage after work.  Pick up one of your favorite movies at the video store to watch during the evening.  The possibilities for what you choose to give to your Self are endless – what would be especially nourishing for you today?  The Holidays are a time of giving, so make sure that you are giving to your Self first and foremost!  When you are nourished from within, you will have more energy to give to others, and you will have less cravings for excess food.  Check in with your intuition to discover how you can give more to your Self today.  As you make choices to give to your Self, gently notice what happens to your cravings for excess food!

©2009 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist –  Denver, Colorado

Overcoming Binge Eating Disorder

JUST FOR TODAY:  If you have the desire to binge eat, try to delay your impulse for a few minutes.  Sometimes that delay can prevent a binge altogether.

The urge to binge eat can be overwhelming.  You might be totally preoccupied with thoughts about food, unable to focus on anything else.  In those moments, it might seem that a binge episode is your only option.  You figure that you just need to "get it over with."  Rather than acting on your impulse to eat, distract yourself for a few minutes.  Deliberately delay your binge for at least 5 minutes.  The intensity of food cravings can diminish significantly in that span of time.  If you do still have a desire to binge after waiting for a few minutes, you'll probably consume less food than you usually would.  With brief impulse control, you may find that your desire to binge eat is completely gone!  

©2009 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist –  Denver, Colorado

Can You Have Your Cake And Eat It Too?

JUST FOR TODAY:  Be intuitive about your choice to have a sweet treat.  If you want a piece of cake, slow down, and really enjoy it!

Yes, you CAN have your cake and eat it too!  You don't have to purge if you eat a sweet treat.  You don't have to exercise for two hours.  You don't have to feel guilty.  Just pause, trust your intuition, and be clear that this sweet treat is EXACTLY what you really want.  Some people are "triggered" to keep eating sweets once they start, and if this is the case for you, consider having something sweet after a meal so that your body can handle the influx of glucose more easily.  The key is to feel satisfied – not stuffed, and not deprived.  Some people have a sweet treat every day, just to stay satisfied.  Others only have a sweet treat when they really want one, and they savor it, making it a very special occasion.  Maybe it's not a sweet treat, but something else that would be festive for you.  Whatever that is, know that you CAN have it!  Pause.  Taste.  Enjoy :-)

©2009 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist –  Denver, Colorado

Look And Feel Your Best At Your Current Weight

JUST FOR TODAY:  Wear an outfit that flatters your current body size and structure.  Pick colors, fabrics and styles that help you look and feel your best!

Many people have several different sizes of clothes in their closet:  some are too big, some are too small, and some fit well.  Clothes which are too big can make you look bigger than you actually are.  If you're a size 10 but are wearing a size 12, the clothes might feel comfortable and roomy, but the extra fabric will give the illusion that you are actually a size 12.  Clothes which are too small can make you feel bigger than you actually are.  If you're a size 2 but try to squeeze into a size 0, you'll "feel fat" even though at a size 2 you absolutely are not fat!  The key is to find clothes that fit you well, at your current body size and structure.  Whether you are a size 2 or 10 or 22, pick outfits that help you look and feel your best.  Go through your closet, and remove the clothes which don't fit.  Put them in storage, or give them to charity.  Pare down your wardrobe to only the most flattering outfits.  Add to your wardrobe with a few new items.  Consider an image consultant to help you learn more about the colors, fabrics and styles that are ideal for you.  Some department stores (such as Nordstrom) offer a personal shopping service at no charge.  You can't instantly change your weight, but you can change how you look and feel by wearing the right clothes.  Look and feel your best today!      

©2009 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist –  Denver, Colorado

ACT AS IF You Are Already A Healthy Weight

JUST FOR TODAY: Imagine what life will be like when you are at a healthy weight. ACT AS IF you are already there! Have the attitude and habits of success!

Maybe you are 10, 25, 50 pounds or more overweight, and are trying to lose weight.  Perhaps you struggle with anorexia or bulimia, and you need to gain 5, 10, 20 or more pounds for medical reasons.  Whatever your healthy weight may be, what would it be like to be that weight right now?  What would your attitude be like?  How would it feel to be free of anorexia, bulimia, binge eating disorder or obesity?  What habits would you be engaging in at your healthy weight?  Try to ACT AS IF you are already free, first in your mind and then in your actions.  Perhaps you can see yourself easily practicing the principles of Intuitive Self-Care, and listening to your true needs for eating, exercise and other aspects of your life.  Get a clear image of yourself living that success, and then take a small step today to make it a reality!

©2009 Dr. Dorie McCubbrey, M.S.Ed., Ph.D. – Positive Pathways

Eating Disorder & Obesity Treatment Specialist – Denver, Colorado

To Lose Weight, Try Some Soul Food

JUST FOR TODAY: Whether your goal is weight loss or eating disorder recovery, start your day with some "soul food" to enhance your intuitive abilities and overall peace of mind.

"Soul food" is anything that helps you relax, and that brings you deep joy and contentment.  When you take time to feed your soul every morning, you'll notice that you feel more connected with your intuition and you're able to make healthy decisions with ease.  Your morning "soul food" doesn't have to take long to enjoy.  You might pause to watch the sunrise, try a few minutes of meditation, read a few pages in a book with positive messages, or create an affirmation for your day.  The key is that you give to your Self before you move on with your day and give to others.  When you are nourished from within, and your soul is satisfied, you won't have a need for excess food.  Try "soul food" as your first "meal" today!

©2009 Dr. Dorie McCubbrey, M.S.Ed., Ph.D. – Positive Pathways
Eating Disorder & Obesity Treatment Specialist – Denver, Colorado

Emotional Eating And Stress

JUST FOR TODAY:  Check in with your feelings periodically throughout the day.  Try a breathing technique to handle stress instead of reaching for comfort food.

Stressful situations are a part of life.  You can't change those situations, but you can change how you react to them.  Be aware of your stress levels throughout the day, and rate them on a scale of 0-10, where 0 is no stress and 10 is extreme stress.  Low to moderate stress levels (2-6) can actually be a good thing, because this can enhance motivation and improve productivity.  High stress levels (7-10) can be overwhelming, which triggers the desire to eat as a means to self-soothe.  Certain foods can actually produce changes in certain neurotransmitters in your brain, to create a calming effect.  But there are other things you can try instead, which will have the same calming effect.  The simplest is a breathing technique.  It only takes two minutes (which is less time than it would take for you to run to the vending machine and eat a treat)!

Here's how it works.  Find a place where you can be undisturbed for two minutes, and close your eyes.  Focus only of your breathing.  Notice how shallow or deep your inhales and exhales are.  Notice how your body moves with each inhale and exhale.  If your mind drifts, gently pull yourself back to your breath.  Think silently the word "inhale" as you breathe in, and "exhale" as you release your breath. Notice any tension in your body, and breathe into that area of your body, allowing yourself to relax.  Keep breathing consciously for a full two minutes (or more, if you want).  When you open your eyes, how do you feel?  What is your stress level now?  Did this work as well (or even better) than emotional eating?  Breathing has no calories :-)

©2009 Dr. Dorie McCubbrey, M.S.Ed., Ph.D. – Positive Pathways

Eating Disorder & Obesity Treatment Specialist – Denver, Colorado

Intuitive Eating During The Holidays

JUST FOR TODAY:  Be intuitive about your food choices when surrounded by cookies (and more) in your office and at Holiday parties.  Choose only your favorites, in moderate portions!  

Cheesecake and poundcake and fruitcake, oh my!  It can be challenging to be surrounded by so much food during the Holidays.  Be an intuitive eater, and check in with yourself before you eat.  Are you hungry?  What would satisfy your hunger?  Is that specific food available at the party you're attending?  If not, what can you substitute to satisfy you?  Perhaps you are not hungry, but you see the food that's available and now you want some.  Can you pause to identify what will satisfy your desire?  Whether you need to eat or just want to eat, be specific.  Scan your options, and choose only the type and amount of food to truly satisfy you.

Weight Gain During The Holidays

JUST FOR TODAY:  Don't worry about Holiday weight gain.  Love your body exactly as it is, right now, today.

The average American gains 10 pounds between Thanksgiving and the New Year.  Whether you are anorexic, bulimic, a binge eater, overweight or obese, a 10 pound weight gain can be difficult to handle.  Even if there is a medical reason that you have been advised to gain weight (i.e., anorexia, pregnancy), knowing that your body is getting bigger can be a challenge.  If you have noticed that the number on the scale is going up, be very loving towards your body.  Acknowledge that a pound or two (or even more) of weight gain is OK.  No one would really know that you've gained weight – except you and the scale (and anyone who might be weighing you).  Your body is the size that it is right now, and you can't instantly change it.  What you can change is how you see your body.  Do your best to see your body with loving eyes today, no matter what you weigh.

To Lose Weight, What Do You Really Need To Lose?

JUST FOR TODAY:  Let go of something that has been holding you back.  You know exactly what that is.  Set an intention today to be free!

Whether your goal is weight loss or recovery from an eating disorder, there are always steps you can take to enhance your success.  Sometimes those steps involve adding something to your life, such as a healthy exercise routine or a nutritious meal plan.  Other times, there are steps you can take to let things go.  Is there a specific habit that does not serve you?  Is there a certain way of thinking that has been keeping you stuck?  Is there a pattern in your relationships that you don't want to persist?  Try to identify at least one thing that you can let go of, and see how freedom feels for you today!    

Thanksgiving With Gratitude

JUST FOR TODAY:  It's Thanks Giving Day.  Notice how far you have come with your weight loss or eating disorder recovery plan.  Give Thanks for that today!


If you can find a few moments of quiet time today, try to pause and reflect about GRATITUDE.  Of course, you can do this every day.  The more that you affirm what you are grateful for, the more those things will show up in your life.  Thanksgiving is a special day that you can devote extra time to express gratitude.  Maybe you can make a list of the things that are going well for you, or write affirmations to support your progress, or give thanks to people who are making a difference for you. Let this be a day to know that you are making a difference for others, too. We all give! Thanks for Giving :-)      

Emotional Eating During Thanksgiving

JUST FOR TODAY:  Create an action plan so you can separate your feelings from food this Thanksgiving.  If intense emotions surface, know how to express them instead of eating! 

Imagine this Thanksgiving Day scene.  Your uncle comments about your weight, and suddenly you're reaching for another serving of appetizers.  Your mother probes about your relationship, and now you help yourself to more mashed potatoes.  Your grandmother asks where you're going with your life, and you wish you could eat the entire pumpkin pie.  Your specific situation may be a variation of this scene.  Whether you struggle with an eating disorder or obesity, Thanksgiving can be a challenging Holiday.  Replay your last Thanksgiving experience in your mind, and check in with yourself about the experience.  What were some challenges?  What were some successes?  Knowing this information, what can you do to make this Thanksgiving a positive experience, taking you one step closer to your weight loss or recovery goals?  What can you do if any intense emotions surface, rather than turning to food?  Step away from the situation, take several deep breaths, call a friend.  These are just a few options.  Create an action plan today, that you can use tomorrow if necessary!  And do your best to enjoy the Holiday!       

Intuitive Eating vs. The Desire To Eat

JUST FOR TODAY:  The sight and smell of food can trigger your desire to eat.  Pause before your next meal to check in with your intuition, rather than responding to your senses.

In my research about eating disorders and weight problems, I discovered that there are three reasons why we eat:  Physical Need, Physical Desire and Emotional Desire.  Basically, Physical Need is hunger.  Truly, you need to eat.  Physical Desire is that you want to eat.  Something looks good, smells good, or you anticipate will taste good.  Emotional Desire is that you want to eat to calm an intense feeling you're having.  That pint of Ben&Jerry's seems to be calling your name.  On a typical day, what percentage do you eat for each of these three reasons?  Many people with eating disorders and weight problems report something like this: 49% Emotional Desire, 49% Physical Desire, 2% Physical Need.  What is the intuitive way of eating?  Approximately 75% Physical Need, 20% Physical Desire, 5% Emotional Desire.  You can shift from a desire to eat to a need to eat by eliminating triggers such as the sight and smell of food.  Check in with your intuition to clarify what you plan to have for your next meal, instead of opening your refrigerator to "see what's there," or walking into the cafeteria and ordering what "smells soooo good."  Let your intuition guide you beyond your desires to your body's true needs.

Feeling Fat? Feel Better About Your Body Now

JUST FOR TODAY:  Create a healthy body image for yourself.  Imagine feeling good in your body, right now, no matter what you weigh!

Having a positive body image has nothing to do with how you look and what you weigh.  It has everything to do with what you think about how you look and what you weigh.  How else can you explain a situation where you felt fine, and then suddenly felt fat?  Did you instantly gain 50 pounds?  No!  But you may think you have.  And perhaps you really are 50 pounds overweight (or more).  So, how can you create a positive body image, no matter what you weigh?  The key is to imagine feeling good in your body.  Size has nothing to do with this.

Try this visualization:  Read through it first, and then guide yourself through it.  Close your eyes and just breathe, relaxing into the moment.  Imagine the last glimpse you had of yourself in the mirror.  Now, get a deeper sense of your body, beyond the image in the mirror.  How does your body serve you and others, right now?  What is the purpose of your body, at its current size?  How can you be your best Self, in your current body?  What other guidance are you receiving?  Why "weight"...

Renewed Commitment To Weight Loss Or Eating Disorder Recovery

JUST FOR TODAY:  Make a renewed commitment to your weight loss or eating disorder recovery plan.  Don't wait until tomorrow, or next week, or next month, or next year.  Commit to it now!

Maybe you "blew it," "cheated," or "relapsed" lately.  Maybe you're telling yourself you'll "get back on track," "start over," or "be healthy" soon.  Very soon.  Maybe tomorrow, because you already "blew it" today.  Maybe next week, because Monday is always a great day to "start over."  Maybe next month, because there are all of those Holiday parties coming up, so you don't want to "be healthy" quite yet.  Maybe next year, because isn't that a great time to set a resolution that you'll "get back on track"?  You can always delay your weight loss plan or eating disorder recovery until it's the "perfect time."  When is that?  What if it's right now, today?  No matter what has already happened today, no matter what it happening tomorrow or the next day, you can commit to your weight loss plan or eating disorder recovery right now.  Just for today, or for the next several hours, or even for a few minutes.  Every minute counts.

Weight Loss Obsession vs. Intuitive Soulful Observation

JUST FOR TODAY:  Be aware of any "negative chatter" in your mind – about your weight, your eating, your relationships, your job, your finances, your life.  Gently notice this chatter, and shift to intuitive and soulful support for yourself.

Our mind doesn't get a "day off." It thinks, and thinks, and thinks.  Like a computer, we program our mind what to think about.  How can I lose 10 pounds as quickly as possible?  I'll think about that.  How many calories in that meal I just ate? I'll think about that.  Does my partner think I'm too fat?  I'll think about that. Is that what you really want to think about?  What would happen if you could catch yourself when those "obsessive" thoughts show up, and gently "observe" them, in a very intuitive and soulful way?  Notice, without judgment: Isn't that interesting.  There I go again, into that negative chatter.  What is something more intuitive and soulful that I can think about instead?  And then your mind will think about what it could think about instead of all of that "negative chatter."  It will start to ponder intuitive and soulful questions, such as: What is going well in my life right now?  What do I want more of in my life?  What can I do today create more happiness for myself and others?  Choose to be the intuitive and soulful thinker today.

Overcoming Emotional Eating

JUST FOR TODAY:  If you have any intense emotions, pause to identify the exact feeling.  Next, identify why you are feeling this way.  Finally, identify what you really need (instead of food) for resolution.

Are you like 25 million Americans, who eat "comfort foods" as a means to cope with overwhelming emotions?  This response may seem so habitual that you're not sure if you can change it.  Here's how you can begin to overcome emotional eating.  The next time that you find yourself reaching for your favorite comfort food, pause and check in with your feelings.  Use this format:

I feel (identify the feeling) because (identify the situation and thoughts that are behind this feeling) and I need (identify a non-food step to help you find resolution).

For example: "I feel frustrated because my co-worker just took credit for work that I did, and I need to address this with my co-worker and my boss."


Emotional eating does not have to be your habitual reaction to challenging situations.  You can create a new way of coping with and resolving your challenges today.  Make this a part of your weight loss or recovery plan.

Be An Intuitive Eater And Check Hunger Levels

JUST FOR TODAY:  Be more intuitive with your eating.  Check in with your hunger levels and try to eat before you are too hungry.  This can prevent you from overeating later in the day.

Monitor your hunger on a scale from 0 to 10, where 0 is no hunger and 10 is ravenous.  What does it mean to be at a hunger level of 2, 5 or 7?  Listen to your body, and get in touch with the messages it's sending you as your hunger increases.  For example, you may notice some mild rumblings in your stomach, or a slight feeling of lightheadedness, or a headache, or shakiness in your hands as your hunger levels change.  Be aware of your hunger throughout the day, and try to eat when your hunger ranges between a level of 5-7.  If you wait past this point, then you risk overeating or binge eating when you finally do have your next meal.  Whether your goal is weight loss or recovery from an eating disorder, try monitoring your hunger levels and enjoy a meal or snack today before you become too hungry!  

Weighing In About Weight Loss

JUST FOR TODAY:  Don't step on the bathroom scale! Don't get on the scale at the gym, either! Measure your success in other ways besides what you weigh.

If your goal is weight loss, then you're probably keeping track of your weight.  But the number on the bathroom scale can be misleading about the progress that you're really making.  If you weigh yourself once a week, then you may notice a weight loss of a pound or two.  But you may notice that your weight has stayed the same, or even increased since your weigh-in a week ago.  Does this mean that your weight loss plan isn't working?  Or, are you weighing in on a day when your body is retaining some fluid?  If you weigh yourself every day, then you can monitor the overall trend for the week.  You might go down a pound, up a pound, down two pounds, up a pound, down a pound, down another pound, up a pound – for an overall trend of weight loss.  However, with daily weigh-ins, some people get too attached to that number on the scale.  If the number goes up, then that can lead to a downward spiral in your attitude for the rest of the day.  You can monitor your progress in other ways – how your clothes are fitting, and the healthy habits that you are following.  If your goal is recovery from an eating disorder, the same advice applies about weigh-ins.  Focus less on the number, and more on what you are doing to support your recovery.  What would happen if you didn't know what you weigh today?  Try it and find out!

Review Your Weight Loss Successes And Challenges

JUST FOR TODAY: Review the successes and challenges of your week. Do more of what helped you move closer to your goals, and learn from any obstacles so you can step beyond them!

As much as you may want to "be perfect" with your weight loss or recovery plan, it's not possible. But that's good news. Who wants to be perfect all the time? That's too much pressure. With any change that you make in your life, there will be ups and downs. You'll feel really motivated one day, and then "blow it" the next. The perfectionist in you might be very critical about that most recent "I blew it" episode. Try changing the way you think about it – it's a learning opportunity. What triggered it? How did you handle it? What could you have done differently? How can you be prepared for a similar situation in the future? Learn from your challenges and renew your commitment to your weight loss or recovery plan. It's also important to acknowledge your successes. Many times, successes get overlooked because you're too focused on your "failures." Take a moment and review your week, and take note of the successes you had. Notice them now at a deeper level. Acknowledge the steps you took this week to make positive changes in your life. Take another successful step today, and keep learning from any challenges you may encounter!

To Be A Healthy Weight, Say YES To Your Self

JUST FOR TODAY: Be Self-ish and make your weight loss plan or eating disorder recovery a priority. Make time to do something extra to achieve your goal.

Most people who struggle with weight problems and eating disorders also struggle with boundaries. They give to others before themselves, and often at the expense of themselves. Does this sound like you? If so, it's time to be Self-ish, with a capital S. This is different than being selfish with a small s – which means giving to yourself at the expense of others. Being Self-ish means giving to your Self – feeding your soul – so that you can more effectively give to others. Imagine that you are like a well. If you give, and give, and give, then your well will run dry. But if you tap into a source that can fill your well, then you have plenty to give to others. By saying YES to your Self and making your weight loss plan or your recovery a priority, then you are taking one step closer to achieving a healthy weight. What is one extra thing that you can do for your Self today?

How To Reduce Emotional Eating And Binge Eating

JUST FOR TODAY: Check in with how you are feeling before you eat. Identify your emotions, and separate food from feelings.

You're stressed, but aren't aware of it. Suddenly, you feel hungry, and you grab a bag of chips from the vending machine. You sit at your desk and try to work as you munch on the chips. You polish those off, and go back for more. Your hunger seems insatiable. This time you buy chips and a candy bar. You tell yourself you shouldn't be eating all this, but you don't know what else to do. What would happen if you paused before going to the vending machine the first time, to check in with your emotions? What if you slowed down for just a moment, to realize how stressed you were feeling? What if you asked yourself if you really needed chips, or something else to deal with your stress? What if you took a 5 minute break and walked around the office, or outside? That quick break may be all you need to diffuse stress, or other intense emotions. The key is to recognize the feelings you are having, to realize that food is not the best way to handle them, and to find effective ways to resolve them. It's important to check in before meals, too, not just when you find yourself craving a snack. You might realize that you're stressed before you eat you lunch, and with this awareness, decide to have a moderate lunch and then take a short walk to diffuse your stress after your meal. Before you eat today, check in. Recognize. Realize. Resolve.

To Be A Healthy Weight, Commit To Get Fit!

JUST FOR TODAY: Try 20 minutes of activity. This is a big step towards achieving your weight loss or recovery goals.

20 minutes of activity might seem like A LOT to some of you. If so, then try to be active for just 5 minutes and see how you feel. You might realize that you can continue your activity for another 5, 10 or 15 minutes. Walking is the easiest way to get started, but choose an activity that you enjoy. On the flip side, 20 minutes of activity might seem like TOO LITTLE. If you are already active on a regular basis, then continue with your exercise regime. However, if your regime is too regimented – and you force yourself to workout for hours or feel guilty if you miss a day – then try to cut back a little. Fitness involves balance with activity – not too little, not too much. Trust your intuition to find that balance for yourself. Be active just 20 minutes today and see how you feel!

To Lose Weight, Focus On The Positive

JUST FOR TODAY: Focus on the positive aspects of who you are. When you feel good about yourself, you'll take better care of yourself, and easily reach your healthy weight.

When weight loss is a goal, it's sometimes because you look in the mirror and think, "I look so fat and disgusting," or "I hate my cellulite-laden thunder thighs," or something even more judgmental. But these critical thoughts can lead to hopelessness, and then a binge on your favorite comfort foods, which keeps you overweight. Your critical thinking produces more of what you dislike. But positive thinking will yield what you truly desire. Consider your thoughts like seeds that you plant in a garden – critical thoughts become weeds, while positive thoughts become roses. What do you want growing in your garden of life? Pause right now and identify at least one thing that you like about who you are – your sense of humor, your giving nature, your smile. If your mind drifts to critical thoughts today, try to catch yourself, and immediately focus on your positive aspects. It may help if you write these on post-it notes as reminders – "laugh," "give," "smile." When you feel good about yourself, you'll be more likely to make intuitive choices which lead to weight loss and recovery from eating disorders. Criticism and judgment numb you from intuition; optimism and approval strengthen your intuitive abilities. It takes practice to catch the critical chatter and shift it to something positive, so practice today!

What Is Your Motivation For Weight Loss Or Recovery?

JUST FOR TODAY: Look beyond special events such as weddings, holiday parties and reunions to discover your ULTIMATE MOTIVATION to achieve a healthy weight!

What is your ultimate motivation? Your true passion? Your burning desire to be at a healthy weight? Be clear about this – KNOW this – and your success is guaranteed! The reason why you want to lose weight or overcome your eating disorder must be more than a special event, for which you want to look good in the mirror. That event is a fleeting moment – after which, then what? Back to your old patterns, and regaining weight. Think beyond that next event. And the next one. And the one after that. Think about your LIFE. How do you want to "show up" every day? How do you want to look, feel, be? Let this be your ultimate motivation – to look good, feel great, and be your best Self! Today, this week, next month, and beyond. Describe in detail what that means for you. Start right now, today!

Add Soulfulness To Your Weight Loss Or Recovery Plan

JUST FOR TODAY: Try adding SOULFULNESS to your weight loss or recovery plan. Your intuition will improve – so you'll achieve your goals more quickly!

To lose weight, most people only focus on diet, and 95% of dieters regain weight. Some people take the extra step of adding a fitness plan, which enhances weight loss but doesn't ensure long-term success. Others include the psychology of weight loss, which helps to prevent emotional overeating and other types self-sabotage. This facilitates the process of making lasting lifestyle changes, and yields better success rates. But what if you went one step further – to the level of your soul. What is your soul, anyway? I consider our soul the "core essence of who we are." I also believe that the soul is the source of our intuition. It's that sixth-sense, that inner knowing of what's right in a specific situation. This intuition comes from a deeper place than our mind – we don't think about what's right, we know. Our intuition guides us with career decisions, relationship decisions, financial decisions – and can also guide us with our eating, exercise and weight. To develop your intuitive abilities, you need to "feed your soul." Just as our bodies need adequate nutrition, so do our souls. What is the best "soul food"? Anything that allows you to relax and "just be" – any time you consciously slow down, you nourish your soul, and you become more in touch with your inner wisdom. Your "soul food" can be spiritual or religious practices, but it doesn't have to be. It might be starting your day with meditation, reading a book that helps you feel at peace, or pausing for a few minutes to enjoy the sunset. Try adding SOULFULNESS to your daily routine today and watch what happens – to achieve a healthy weight, and a healthy life!

Binge Eating Disorder And How To Overcome It

JUST FOR TODAY: Imagine what would life be like without the need to pick yourself up or numb yourself out with food. Discover how to feel those intense emotions, instead of eating excess food!

As I write this, I am just finishing a therapy session with a client about this topic. In addition to food, he also uses nicotine to alter his mood. We discussed giving ourselves permission to feel our emotions in their full intensity, and then letting them dissipate on their own, rather than trying to change them with an outside substance. This is not an easy practice. But if you practice it, it will work. There are some things that overwhelm us – a sudden illness, difficult financial situations, relationship distress. Will Ben & Jerry really help us with this crisis? Temporarily, we might feel soothed. But after the ice cream is gone, then what? The issue is still there. What would happen if we could acknowledge what we are feeling, and then journal about it or talk about it with someone to fully express it – and ultimately release it. Suddenly, the desire to binge eat is gone! When we have the courage to feel, we can be free. Try it today with your next feeling!

To Lose Weight, Be An Intuitive Eater!

JUST FOR TODAY: Be an INTUITIVE EATER – select the type and amount of food that your body needs, when it needs it. You'll eat less and be more satisfied!

It's noon. Did you walk into a restaurant because you're hungry, or just because it's your lunch hour and it's "time to eat"? When you ordered that salad, is that what your body signaled you that it needed, or did you choose something that you thought would be a "healthy choice"? If you really wanted a cheeseburger and fries, when your salad arrives you'll probably put extra dressing on it, order a second slice of garlic bread, and nibble on your friend's fries when she's in the ladies room! If you had made an intuitive choice, then you would have enjoyed your meal and been satisfied with less food. You will eat fewer calories in the long run if you check in with your body and order exactly what it needs, when it needs it. With practice, you can be an intuitive eater instead of a calorie counter. This will help you be free of obsession with food, feel less deprived, prevent binge eating and achieve a healthy weight. Try it at your next meal today!

What Is The Solution To Overcome Obesity?

JUST FOR TODAY: Don't diet! Do this instead... Try the intuitive way to overcome obesity – and eating disorders!

I went on my first diet when I was only 10 years old. I lost weight quickly, and loved the compliments I received. Then I took things too far, and by age 11 I was anorexic. Threatened by my parents to be hospitalized and tube fed if I didn't eat, I decided to try to eat a little more. The next thing I knew, I couldn't stop eating, and my weight ballooned up. I was at war with my body throughout middle school and high school. I would diet, only to regain what I lost, plus extra. By the time I was in college, I had dieted my way up to obesity. I decided to stop dieting, and start living like a naturally thin person, who could eat all the foods they love without gaining weight. Of course, naturally thin people don't binge and rarely overeat. They are intuitive eaters, in tune with the type and amount their bodies need. Their weight regulates itself with no effort. Using this intuitive approach – INTUITIVE SELF-CARE – I was able to lose 50 pounds. I maintained that weight loss (give or take 10 pounds) for 15 years. I am now a Weight Success Coach and Eating Disorder Specialist, and report a 95% success rate achieving their goals. However, 95% of dieters regain any weight they lose. Love your Self enough today to say NO MORE DIETS!