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.