Intuitive Weight Loss

For the next several weeks, my writing is focused on my next book, with a working title "Intuitive Weight Loss."  I will make occasional posts to this blog with updates about my writing process, and intuitive wisdom for you to enjoy.  I encourage you to read some of my previous posts for additional inspiration!

P.S. – You are invited to attend my next Freedom Workshop on Saturday, August 28!  GET DETAILS

Leaving Your Comfort Zone, Living Your Dreams

JUST FOR TODAY:  Take one step out of your comfort zone, and take one step into living the life of your dreams!

Your highest and best life begins where your comfort zone ends.  A comfort zone can serve a purpose, almost like a cocoon, providing protection during a time of transformation.  But if you are a butterfly, how is it serving you and the world if you are clinging to your cocoon?  Test your wings, and experience being free of your comfort zone.  You don't have to venture far away, and you can return to your sense of safety if you need to.  But you just might discover how joyful your new experience is, and realize that there is no turning back.  When you are free of eating disorder behaviors, free of worry about what other people think, free of any beliefs which limit success – then the life of your dreams is yours!

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado

How Complete Recovery Feels

JUST FOR TODAY:  Honor your feelings as you experience endings and welcome new beginnings as part of your journey of recovery.

As part of your eating disorder recovery, you have learned very much about yourself, your feelings and your true needs.  You have gradually let go of binge eating, purging, restrictive eating, and any other eating disordered behavior.  You find yourself at peace with food, able to eat intuitively while trusting your body to be a healthy weight.  You have discovered positive ways of  dealing with any challenges you encounter.  You know what it's like to enjoy complete recovery.  You remember all of the significant people and situations, serving as guides on your path of freedom.  You have created anchors, which symbolize what recovery means to you.  You have a range of emotions as you reflect upon your eating disordered past, and experience its ending.  You witness the sunrise, with the eyes of your soul, and you welcome your new beginning.   This day and every day, you are free!

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado

Supporting Your Family To Support You

JUST FOR TODAY:  If you are confronted about eating too much (or too little), be honest with those who care about you.

You just returned home after a trip to a local ice cream parlor with your family, and you decide you'd like to take a shower.  Your Mother checks on you, concerned you might be in the bathroom purging.  Be honest – tell your Mother that you're really just taking a shower.  Or, if you do feel overly full after eating ice cream, share that with her, and spend time with your family until the full feeling passes.  Perhaps you went to the ice cream parlor with your family, but didn't get anything, while everyone else in your family did.  Your Mother shakes her head, comments about how thin you are, and how concerned she is that you don't even want a bite of ice cream.  Be honest – tell your Mother that you're not in the mood for ice cream.  Or, if you do want ice cream but you're anxious about eating it, share that with her, and try a bite while you have family support.  Support your family to best support your recovery.

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado

Swimsuits And Body Image

JUST FOR TODAY:  Stay cool at the pool, and feel great regardless of your weight.

Whether you're overweight and concerned about your jiggly thighs, or anorexic and troubled by your knobby knees, it can be challenging for many people to put on a swimsuit and go to a public pool or lake.  To overcome your anxiety, find a swimsuit that is the most flattering for your body type.  Draw the focus to parts of your body that you feel good about, and enhance your figure with colors or unique designs.  If you feel a bit "naked," select a coverup which has a nice fabric, and wear this to the edge of the pool when you're ready to take a swim.  While you're at the swimming facility, notice the various shapes and sizes of other people – without comparing yourself, simply noticing the differences.  As you feel more comfortable, try walking to the edge of the pool without your coverup.  Walk confidently, and enjoy the experience of being in your body.  Feel the cool water on your skin, and feel the motion of your body as you swim.  You can feel great regardless of your weight.

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado  

What To Do When You "Don't Feel Like It"

JUST FOR TODAY:  If you have a commitment to fulfill, but you "just don't feel like it," check in with your intuition about how to proceed.

Perhaps you're feeling tired, or stressed, or depressed – but you have an engagement that you are supposed to attend.  Based on your mood, you really don't feel like participating in this event.  Pause to check in with your intuition about what you really need.  Do you need to cancel your attendance, and make another plan to nurture yourself?  Or, do you need to encourage yourself to go to the event, knowing that you'll enjoy yourself once you get there?  How will you feel if you change your plans?  How will you feel if you follow through?  Notice which choice will help you feel better, and follow through with it, knowing you are practicing Intuitive Self-Care.

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado

A Mile Begins With A Single Step

JUST FOR TODAY:  If you're trying to improve your fitness, consider small steps you can take which guarantee your success.

If you are currently sedentary, create a "stretch goal" that you'd like to achieve after a period of time, such as walking a mile.  Next, create an action plan based on your current level of fitness, using small steps you can easily complete.  For example, if your goal is to be able to walk a mile, you might begin with a walk around the block.  If that feels like too much, then try marching in place for one minute.  Consider the type and amount of movement that your body can handle, and gradually build on that.  March in place for two minutes, then three, until you are able to walk around the block.  Before you know it, you'll be walking a mile with ease.  Many people abandon their fitness plans because they do too much too soon.  With incremental increases, you will minimize your risk of injury, and maximize your success.

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado

Does This Make Me Look Fat?

JUST FOR TODAY:  Refrain from asking others about your appearance, and trust your intuition about what to wear.

You dig through your closet, and discover a beautiful dress that you haven't worn it a while.  You try it on, and you love how the fabric feels.  You twirl, allowing the dress to flow with you as you move.  You had forgotten how much you love to wear this dress.  You glance in the mirror, and suddenly you wonder, "Does this make me look fat?"  You want someone else's opinion – your roommate, your partner, your neighbor, your friend.  Dare you wear this dress in public?  What will others think?  Then you close your eyes, and twirl once again, feeling the soft fabric against your body.  You decide that you will wear this dress today, because you feel good in it.      

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado

Being "Good Enough"

JUST FOR TODAY:  Have confidence in who you are and what you have right now, knowing you are already "good enough."

Yes, you are "good enough" right now!  There may be changes that you'd like to make to improve your health, your relationships, your career, or other aspects of your life.  It's OK to want to change – but set your goals for change from a place of unconditional love and acceptance for who you currently are and what you already have.  If you strive to change from a belief of lack or limitation, then you will never be enough or have enough.  However, if you honor that you already are enough and have enough, then you open yourself to be and have more – without attachment to the outcome.

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado  

Use A "MAP" To Stay On Your Positive Pathway

JUST FOR TODAY:  Develop a "MAP" with strategies to help you get back on track if you start heading off course.

You're following your pathway of Intuitive Self-Care and things are going well – then suddenly, you're faced with several challenges in your life.  It's as if you're in a torrential downpour, making your positive pathway difficult to see.  The next thing you know, you have veered far off your path, and you find yourself lost in a dark place.  But then you remember you have your "MAP" –  My Action Plan –  to help you find your pathway again.  What does a MAP include?  Specific strategies that you can implement to help you get back on track, such as reviewing the routine of Self-Care that has worked for you in the past, reading key affirmations to renew your motivation, or scheduling an appointment with your counselor to assist as your guide.  If you don't have a MAP, make one today, when you can see your pathway clearly.  Then, you'll have it to refer to if a storm hits and you get off course.  With a MAP, you may never get lost again!

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, CO

Prevent Overeating From Becoming Binge Eating

JUST FOR TODAY:  If you overeat, be gentle with yourself, and discover how to prevent a binge.

You weren't paying attention to how much or how fast you were eating, and suddenly you find yourself overly full.  You think, "Well, I've already blown it, so I might as well eat more."  At this moment, you have a choice.  You can turn overeating into binge eating, or you can forgive yourself for your lapse in intuitive eating and learn from the experience.  Why weren't you paying attention as you were eating?  What emotions may have been triggers for you?  How can you be gentle with yourself about this incident?  Feeling of fullness often pass within 30 minutes.  If you binge, you'll feel exponentially more full, and that type of fullness can be very painful, often lasting for several hours.  Reclaim you power over food by making the choice to prevent overeating from becoming binge eating.

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado      

How To Use An "Intuitive Eating Journal"

JUST FOR TODAY:  Try using an "Intuitive Eating Journal," and discover how this tool can help you achieve a healthy weight.

You may have kept a "food diary" in the past, where you measured every morsel you consumed, wrote it all down, and totaled up the calories.  Then, you probably berated yourself for how badly you ate, felt hopeless about ever losing weight, and then gorged on food as you tore your diary into tiny pieces.  If this sounds familiar, then you are probably very resistant to recording what you consume.  But what if you didn't have to measure your food?  What if you didn't have to compute the calories?  What if you didn't criticize yourself?  An "Intuitive Eating Journal" involves taking notes about your overall experience with what you eat and drink, to enhance your awareness what helps you feel your best.  Keep your journal simple – for example, record the time of day, generally what you ate, and any other notes you desire.  Be gentle as you review your entries, encouraging yourself with positive feedback.  By enhancing your intuitive abilities, you naturally achieve a healthy weight.

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado

Independence Day!

JUST FOR TODAY:  Embrace the "freedom point" – where you are completely free of the extremes of eating disorders and weight issues.

What would it be like to be FREE of your problems with eating and weight?  To be FREE of restrictive eating and binge eating?  To be FREE of anorexia and obesity?  With the process of Intuitive Self-Care, you can enjoy this life of freedom!  Take a few minutes to review your weight loss or eating disorder recovery process, and renew your commitment with some intuitive additions or deletions.  Consider what will take you one step closer to the "freedom point" – where you love your body and your entire life.  

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado

Replace Your Eating Disorder With Something Fun!

JUST FOR TODAY:  Enroll in a class which allows you to learn something new or enhance a current talent – such as gardening, painting or dancing.

To overcome your eating disorder, you need to replace it with something else – something fun!  There are classes available at local colleges, churches and businesses.  Take a class to improve one of your current skills, or try something new!  Have you ever made ceramic pottery?  Written poetry?  Prepared sushi?  Consider all of the possible activities you can enjoy, and research your options.  Sign up for classes on your own and make new friends, or invite one of your current friends to join you.  Practice Intuitive Self-Care by giving your Self the gift of a new activity!

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado  

The School Of Life

JUST FOR TODAY:  Notice the "teachers" that show up for you over the course of your day, and be open to the "lessons" which help you move forward on your pathway of recovery.

Your partner.  Your neighbor.  Your bank teller.  Everyone you encounter can be a "teacher" for you.  Sometimes the "lesson" may be very obvious, and other times more subtle.  There is something to learn from every experience you have throughout your day.  Pay special attention to your learning opportunities by taking note of direct and indirect messages from others.  Be open to the signs which are guiding you on your pathway of eating disorder recovery and achieving a healthy weight.  Notice what you are being directed towards or away from.  In the "School of Life," you get an "A" for awareness.  

©2010 by "Dr. Dorie McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado

Being On A Diet Without Dieting

JUST FOR TODAY:  If you have dietary guidelines that you need to adhere to, such as a "gluten-free diet," use your intuition to guide you.

You may have been diagnosed with celiac disease, or have an intolerance to gluten (a protein found in wheat and some other grains).  If this is the case, then you have been advised to avoid all foods which contain wheat and gluten.  Goodbye pasta, bread, pizza, cookies, cake.  Hello deprivation.  But wait – there are gluten-free versions of all of those foods.  Yes, you can have your cake and eat it, too!  Do you want to?  Try the gluten-free foods and decide how you like them.  Make it a choice to have gluten-free substitutes – or not.  Whether you are gluten intolerant, lactose (milk sugar) intolerant, diabetic, or have any other issue that requires you to modify your food intake, use your intuition to guide you within the parameters of what is recommended for you.  Don't feel deprived – do make choices that satisfy you.

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado    

Improve Your Body Image

JUST FOR TODAY:  You can have a positive body image no matter what your body size is.  Create a sense of Self that feels good!

How is it that you can feel pretty good about your body one minute, and then feel fat the next?  Did your body instantly gain weight?  No.  But your body image gained weight.  Your body image is your perception of your body.  Because body image is a mental impression, you can improve your body image by changing your mind.  Try this experiment.  First, imagine your body as being very heavy, as if there are very heavy blankets on top of all of the parts of your body.  How does this feel?  Next, imagine your body as being very light, as if your body is porous and without substance.  How does this feel?  Now, return to your regular form.  How does this feel?  Which body image did you like the best?  You have the ability to create any mental image of your body, so why not create one that you like?

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado    

See Your Success

JUST FOR TODAY:  Create a "movie in your mind" of the weight loss or eating disorder success you truly desire.

Whether you are aware of it or not, you create an image in your mind of anything you do before you do it.  You see yourself having a bowl of cereal with strawberries and milk, and then you find yourself enjoying your breakfast.  You see yourself binge eating on the entire box of cereal, and then you find yourself in the middle of a binge.  Which of these two scenarios would you prefer?  Be aware of the "movies in your mind," and pause to create a mental picture of success.  If you become aware of a desire to binge, purge, or  engage in any eating disorder behavior, pause to notice the image you have in your mind.  Next, create a new image which offers a healthy alternative.  See this image as clearly as you can, and see yourself acting on your healthy choice.  See your success and it is yours!

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado

Asking For What You Need

JUST FOR TODAY:  Assertively ask for what you need, and you won't need excess food.

Imagine that you're cooking dinner for yourself and your spouse (or roommate or friend), and you're very busy with all of the preparation.  You're also aware of other tasks around the house that need to be tended to, and that you'd really like some help with.  As you're working in the kitchen, and thinking about all the other work that needs to be done, your spouse walks through the kitchen to see how you're doing with the cooking, and then goes into the living room and starts watching television.  You feel your anger rising – along with your hunger level.  "Why didn't he ask if I needed any help?  Doesn't he know how much needs to be done around here?  How dare he just sit there and relax while I'm so busy"?  Then you remember that he can't read your mind. You pause from your cooking for a moment, and go into the living room.  You think about yelling, "Get of your lazy a** and help me!"  Instead, you say in an caring tone, "There's a lot that I need help with while I'm cooking dinner, that you may not be aware of.  Can you please help me with X, Y or Z?"  Assertively ask for what you need, and you won't need to stuff your feelings with food.

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado

Self-Time

JUST FOR TODAY:  Consider how you can enjoy some extra Self-Time!

I am on VACATION until June 17th!  Dr. Dorie's Ditties will return then.  I considered writing a series of articles that would have automatically posted to this blog each day while I was away.  Instead, I chose to have more Self-Time in advance of my trip.  What a concept to take a few things "off my plate" before my trip!  It is my intention to relax, retreat and renew for the next 9 days.  I hope this inspires you to enjoy some Self-Time, too!  

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado

Sharing Your Gifts With Others

JUST FOR TODAY:  Share something special with someone special.  Give the gift of your Self to someone else.

What is something special about you?  Contemplate your defining characteristics.  What makes you the unique you that you are?  Consider your specific talents.  Is there something that you can share with someone else, so they can experience something new or perhaps learn from you?  Think about your favorite activities.  Is there someone who would benefit from participating in one of these activities with you?  Dig deeper, to your core beliefs and essence.  Is there something that you can express to someone else, to connect with them at a deeper level?  You are a gift.  Share the gift of your Self with others, in your own special way today.

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado    

Feeling "MAPPY"

JUST FOR TODAY:  Check in with your emotional state, and realize you may be feeling more than one feeling at a time – create your own new feeling word to describe it!

How are you feeling right now?  A little mad about a coworker's decision, and also happy about resolving a conflict?  Mad + hAPPY = MAPPY!  Perhaps you're feeling nervous about an appointment that you have later today, but also excited about what you expect the outcome to be?  Nervous + eXCITED = NEXCITED!  Does this concept of making up a new word to describe a combination of emotions seem silly, but also fun?  SILLy + fUN = SILLUN!  Sometimes the process of identifying emotions can be challenging, especially if you realize that you have some uncomfortable feelings.  But realizing that you also have some pleasant emotions can help create a sense of emotional balance.  Making up your own feeling words can lighten up your overall emotional state.  And a lighter emotional state leads to a lighter weight – without emotional eating to weigh you down.  BALanced + frEE =  BALEE!  

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & obesity Treatment Specialist – Denver, Colorado

Extreme Hunger And Fullness

JUST FOR TODAY:  Listen more intently to your hunger and fullness levels, and respond before you reach extremes.

Sometimes we might say or hear comments such as, "I'm starving!" or "I couldn't eat another bite."  What do these phrases really mean?  If you are "starving," on a scale of 0-10 (0=no hunger, 10=hungry to the extreme), how does that register?  What does a "10" really feel like?  If you say you're "starving," are you really at a "10"?  Or perhaps a "9" or "8"?  What's the difference?  And, most importantly, what do you need?  How can you best respond to your hunger at its different levels?   With regard to fullness, what does it imply that you "can't eat another bite," on a scale of 0-10 (0=no fullness, 10=full beyond measure)?  If you did eat another bite, what would that feel like?  At what level of hunger and fullness do you feel your best?  Do you need to eat when you feel like you reach a "7" rather than getting too hungry and reaching a "10"?  Do you need to put the rest of your meal aside if you feel like you reach a "7" rather than cleaning your plate and reaching a "10"?  Be an intuitive eater today by listening more closely to your hunger and fullness levels, and respond before you reach extremes.

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado

Extend Your Support System

JUST FOR TODAY:  Extend your support system for additional feedback, guidance and accountability to achieve your goals.

What is your current support system?  Which methods of Intuitive Self-Care are you practicing?  How are you expressing your successes, challenges and needs?  Who are your trusted guides to assist you on your journey?  What can you add to enhance your current support system?  Evaluate what's working about your weight loss or eating disorder recovery plan, and what elements are missing.  Notice where you'd like some extra guidance and support.  Consider taking a class to improve your intuitive eating abilities, or reading a new book to expand your awareness of Self-Care techniques, or scheduling a meeting with a supportive friend.  Recognize your current needs, and find healthy ways to meet them.  

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado

Your Body's Built-In Calorie Counter

JUST FOR TODAY:  Take a break from counting calories, or weighing and measuring the food you prepare, and trust your intuitive eating abilities.

It's as if your body has a built-in calorie counter, fat gram computer, and nutrition calculator.  You truly don't need to weigh, measure or count anything you eat – your body will automatically keep track for you.  On any given day, the type and amount of food that your body needs will vary.  You may expend more or less energy, and therefore require more or less nutrients.  At each meal, your body will send you specific messages about its nutritional needs.  Rather than weighing or measuring a preset quantity of a predetermined food, trust your intuition to guide you.  Some meals, your body may need more or less food than others.  You'll feel more hungry, or less hungry, and you can intuitively adjust your intake.  If you start a tally of calories or other numbers associated with your meal, gently break the counting process by focusing on how your meal tastes or engaging in a mealtime conversation.  There are countless ways to count less!  

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado      

Beyond The Number On The Bathroom Scale

JUST FOR TODAY:  Lighten up by focusing less on the number on the bathroom scale.

Whether your goal is weight loss, or weight gain as part of your eating disorder recovery, knowing the number on the bathroom scale can be very challenging.  The number may not be changing in the direction that you'd like, as quickly as you'd like.  Tracking body weight is just one way to measure progress with achieving a healthy weight.  However, you can keep your focus on living the healthy habits that you know will support a healthy weight.  Let weight loss or weight gain be the outcome of your healthy goals.  If your weight needs to be recorded for medical reasons, then allow your doctor or someone you trust to note the number for you.  Keep your eyes closed, or turn your back to the actual number.  They can discuss any significant weight loss or weight gain with you, along with an action plan for success.  Let go of your weight worries and move beyond the number on the bathroom scale.

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado      

Open The Door To Your Success

JUST FOR TODAY:  Open the door to your own infinite possibilities of success!  Your intuitive solutions are within you!  Consider this wisdom:

Open The Door

I have found such peace here within

Things often are so stormy outside

I know I feel safer in my space

I'm just trying to meet my needs

But I'm hiding from reality

Then I wonder if I've been running away

Things may not be so rough out there

I know I need to give life a try

I'm going to open the door and see

And I'll make my own reality

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado.  Poem is reproduced from Dr. Dorie's unpublished works.

Real Beauty

JUST FOR TODAY:  Pause to notice the beauty around you, and the beauty you bring to everything you do.

Sunset

The sun sets and marks the end of another day

I am captivated with the beauty and wish it would stay

Today I have felt so complete and so whole

There is a life force emanating from my soul

I suppose that is why I don't want this day to end

I wonder if I'll feel the way I do today again

And yet as the sun moves behind the trees

I'm aware of a calmness inside of me

The beauty does not end because the day is done

It's always a part of me, as there will always be sun

Behind the clouds sometimes the sun will be hidden

So too the answers I seek will hide but can be found within

I can face life tomorrow with my arms open wide

I can embrace it, be with it, invite it inside

Going within myself I know I am whole, complete and true

I can bring my own beautiful sunset to everything I do

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado.  Poem is reproduced from unpublished works by Dr. Dorie.

Feeling All Right

JUST FOR TODAY:  Express the entire range of your emotions, noticing the numerous things you can feel at the same time, honoring all emotions as all right.  Let this poem help you express your Self...

Revelation

Here I am again, faced with opportunity

Dwelling in possibility

But what happened to stability?

Once stifled by insecurity

I now trust in my creativity

But why do I feel such vulnerability?

On my path I see with clarity

Often filled with tranquility

But why do I still need validity?

Without a net of safety

I really feel the pull of gravity

Doesn't it make sense I seek security?

With self-affirmation

Comes validation

Then revelation

What others do, think or say isn't my reality

I've got to keep faith and trust in my ability

Let go of what is contributing to any immobility

To grow, blossom and flourish is my destiny

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado

Break Free Of Old Ways Of Eating & Exercising

JUST FOR TODAY:  Challenge your old ways of eating and exercising, opening to the freedom of your intuitive wisdom!  May the words below encourage you...

Free Of The Mold

For so long I was stuck in a mold

It was so rigid, it was so pretty...

Hating what I'd see.

Now I have broken myself out of that confine

I'm in the open, I'm finally free...

Letting myself be.

Trusting my own intuition for what's right

It's open, it's so easy...

Loving the new me.

©2010 by "Dr. Dorie" McCubbrey – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado.  Poem is reproduced from unpublished works by Dr. Dorie.

The Comparing Game

JUST FOR TODAY:  Be aware of any tendency you may have to compare yourself to others, and resist playing the "comparing game" today.

The Comparing Game

I look at those around me and I want to change...

Here I go playing that comparing game again

Yet I know this is a game I can never win

At first others seem to have more than I do...

I start to focus on what I haven't got

Yet I truly do already have quite a lot

There is much about me that's unlike anyone else...

Sometimes being different seems so wrong

Yet being unique lets me sing my own song

I look around me and I finally feel content ...

There is beauty as far as I can see 

Yet I mostly notice the allure of me

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado.  The poem is from a collection of unpublished works.

Successful Thinking Leads To A Successful Life

JUST FOR TODAY:  Pay special attention to your thoughts.  What you think about, you bring about – so think about success!

If you want to change your life, begin with changing your mind.  Thoughts lead to feelings which become actions.  Consider the actions, feelings and thoughts that have led to your current life situation.  To create a different outcome, you need to take different actions – which begins with new thoughts about success.  Whatever challenges you are facing, affirm that they have no power over you, and that you can achieve the success you desire.  Get a clear picture in your mind about what success means to you, and feel the emotion behind it.  Then, your first action step will become clear to you.  Whether your goal is healthy weight loss or eating disorder recovery, get a clear sense of how your life will be when you are free.  Let your thoughts of success be your reality!      

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado

Feed Your True Hunger

JUST FOR TODAY:  Try "re-parenting" yourself, where you experience some of your best memories once again.

When you were young, what experiences were some of your favorites?  What types of activities did you enjoy?  What did you do for fun?  If you could relive your childhood, would you include all of these experiences?  What would you do less of?  More of?  Consider the experience you would create for yourself.  Are there some elements that really stand out?  Maybe you loved going to the zoo, or playing games, or riding your bike.  You can give this to your Self now!  "Re-parent" yourself by doing some of the things you have always loved.  Is there something you always wanted to do, but didn't have the opportunity to do?  Perhaps you wanted to take an art class, or a dance class, or a music class.  You can give this to your Self now!  "Re-parent" yourself by creating new opportunities.  When your life is filled with experiences that are fulfilling, you will have no need for excess food.  Feed your true hunger!

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado

Your Eating Disorder & Obesity Story

JUST FOR TODAY:  Reflect upon when your struggles with food and weight began, and how they changed over time.  What would you like the "next chapter of your story" to be?

We all have a story.  What it was like growing up, when your struggles with food and weight began, and what triggered these.  How your food and weight issues changed over time, what you did to deal with your issues, and where you are now.  Sometimes, you keep your story a secret – as if you are an ostrich with your head buried in the sand, pretending like none of the past ever happened, and that you don't have any problems now at all.  But you can't hide from yourself, and you keep the pain of your story buried in your eating disorder.  Or, you might be at the opposite extreme, where you can't stop telling your story to others.  Maybe you're stuck in your story, and you're looking for people who can validate you for your struggles.  Perhaps you're hoping that someone will help you make sense of your past and move onto a healthier future.  No matter what your past story is, you are the author of the future chapters.  What would you like the "next chapter of your story" to be?  Weigh your options, and start telling your NEW story!

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado    

Three Bites Can Satisfy Food Cravings

JUST FOR TODAY:  If you have a food craving, enjoy three bites.  That's all it takes to satisfy a physical desire to eat.

If you have craving for a specific food, but you know you aren't really hungry, you can indulge without overindulging.  The first three bites of any food are always the best, because after this, your taste buds are less sensitive.  Try this experiment to fully enjoy three bites of a food that you crave.  Be very clear about exactly what type of food you desire, and give yourself permission to have it.  Take the first bite, and pause to notice the texture, temperature and taste of your treat.  Allow yourself to fully experience the first bite before you take the second one.  As you have your next bite, repeat the process of being acutely aware, and notice something new.  Pause before you take your third bite, and anticipate the sensory experience.  Now, savor the experience.  As you finish your third bite, pause to check in with your food craving, and notice if it has been satisfied.  If you still want more, you probably have an emotional desire to keep eating.  Acknowledge that your physical desire has been satisfied, and find alternatives to food to handle your emotional desire.

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado        

Overcoming Fear Of Weight Gain

JUST FOR TODAY:  Trust your body to achieve a weight that is truly healthy for you, allowing you to look and feel your best.

If you are underweight or anorexic, you may know intellectually that you need to gain weight, but resist allowing your body to change its shape and size.  Your ultra-thin body has become comfortable, and gaining just a pound pushes you out of your comfort zone.  You may be afraid to let go of the control that you've had over your weight.  You may be afraid that if you let your body gain a little weight, you'll never stop gaining.  You may be afraid of what life will be like without your eating disorder.  But consider what life is like with your eating disorder – do you really want to continue living this way?  What is happening to your health?  How are your energy levels?  You will look and feel better if you trust your body to gain the weight that it needs to gain.  Let go of the need to control this process.  If it feels like you are gaining too much weight, or gaining too quickly, trust that this is your body's way of healing from your eating disorder.  Your healthy weight awaits.

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado  

Dealing With The Emotional Desire To Eat

JUST FOR TODAY:  If you have an emotional desire to eat, recognize this, and take steps to separate food from feelings.

There are five stages to dealing with the emotional desire to eat.  At stage one, you are totally unaware that you are eating for emotional reasons, you just know that you have an ongoing desire to eat even if you aren't hungry.  At stage two, you become aware that there were some emotional reasons driving your eating, but not until after you've already eaten.  At stage three, you become aware of what you are feeling while you are eating, but choose to keep eating anyway.  At stage four, you are aware of your emotions before you eat, but choose to eat as a means of coping with your feelings.  At stage five, you are aware of your emotional desire to eat, but choose an alternative to food.  Take note of the stage that you seem to be.  How can move to the next stage?  Try it today.

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado

Learning From Food Cravings

JUST FOR TODAY:  If you have cravings for specific foods, listen to the intuitive message that your body is trying to send you.

There are three reasons why we eat:  Physical Need (because we are hungry), Physical Desire (because we want to eat something that looks, smells or tastes good), Emotional Desire (because we are triggered by emotions to eat comfort foods).  If you have food cravings, you may be dealing with an Emotional Desire (such as wanting ice cream to ease your stress), but it may also be a Physical Desire (such as wanting ice cream because you just want it, and you can't stop thinking about it).  In the latter case, your ongoing food craving may be an intuitive message from your body, signaling you that you need nutrients which ice cream has, such as calcium or fat.  Reflect upon what you eat when you are hungry – are you honoring your Physical Need by selecting the type of food your body needs?  Or, do you override that message from within you, saying, "Cheese on that sandwich, please!"  If you ignore your Physical Need, then a Physical Desire can show up, in an attempt to satisfy your Physical Need.  Pay attention to your food cravings, and try to honor them at meal times.  Then, your constant cravings will subside.

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado

A Sexy Body Image

JUST FOR TODAY:  Claim your sexuality in a way that has nothing to do with how you look or what you weigh.

If you don't look like a Victoria's Secret model, don't worry.  You can have a sexy body image, no matter what your shape or size.  Sexuality has nothing to do with appearance.  It's actually an energy that you can tap into, allowing you to feel sexy in your body.  When you shift the concept of sexiness from an external quality to an inner essence, you step into your power.  From this place, you are free of the ideal standards of beauty which tell you what sexy looks like.  With your "inner sexy" perspective, you decide what sexy looks like.  Experiment with this – allow your sexuality to surface from within, claim your sexy body image, and imagine how you can express this.  Consider what you'd be wearing – or not wearing.  Take note of how you would feel.  Create boundaries for yourself that have nothing to do with weight so that you feel safe in your new sexy body image.  Try it on today!

©2010 by "Dr. Dorie" McCubbrey – M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado         

Eating Disorders And Animal Companions

JUST FOR TODAY:  Value and appreciate your canine, feline or other animal companions!  They are here to help you heal!

If you have a dog or cat, horse or bird, or any animal companions, pause to notice how they are here to help you overcome your eating disorder or weight problem.  They depend on you for their basic needs – shelter, food and water.  You give this to them – what do you give to your Self?  Your animal companions also need extra attention.  You take them for walks, play with them, or interact in some way.  You give this to them – what do you give to your Self?  If your animal companions are injured, you attend to their needs.  You help them heal.  You give this to them – what do you give to your Self?  Reflect upon how you help your animal companions, and how they are here to help you heal.

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado

Emotions Of Change

JUST FOR TODAY:  Pause to honor what is changing in your life.  Gratefully release your past and embrace your new life of freedom!

What changes are occurring in your life right now?  The changes you are facing may be minor or major.  Acknowledge the emotions which are attached to these changes.  What elements from your past are you letting go of?  Take note of the emotions attached to your past.  Next, express gratitude for what you have experienced and learned as you release your past.  What positive changes are you moving into?  Get a clear vision of your new life of freedom.  Gently notice the emotions that you feel as you move forward.  You may feel excited about your new opportunities, or somewhat afraid of the unknown.  Honor all of your emotions, and identify what you need for support during your transition.  You can change – and leave your eating disorder behind!

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado

Your Intuitive Way Of Eating

JUST FOR TODAY:  Listen to the messages that your body is giving you about your way of eating – what do you need more of, or less of?

There is no one way of eating that is right for everybody.  Your body has its own unique needs – and you need to follow your own unique way of eating to best meet your needs.  Your body gives you feedback about the type and amount of food that it needs, so pause to discover what your body is telling you.  Overall, how would you describe your way of eating?  As you reflect, consider what type of food is missing from your intake, or what you consume in excess.  Listen to your food cravings.  Tap into the messages your body is sending you about these foods – what is your body telling you it needs more of, or less of?  Experiment with these changes today, and allow your intuitive way of eating to continue to unfold.

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado

Your Ideal Body

JUST FOR TODAY:  If you could change anything about your body, what would it be?  Imagine what else would change... is this what you really want?

Smaller hips.  Thinner thighs.  Bigger breasts.  Firmer abs.  Fewer wrinkles.  The list goes on.  If you could magically change your body to be exactly the way you want it, how would you look?  Get a clear mental image of your ideal.  With a "perfect body," what would be different in your life?  How would your new body free you?  Limit you?  What would you have to do to maintain your ideal?  Are you willing to do whatever it takes?  Is it really possible to achieve this ideal and maintain it for the rest of your life?  Why is this ideal so important to you?  What would happen if you never attained it?  How would letting go of this ideal limit you?  Free you?  Contemplate your answers to these questions, and consider the possibility that the body that you have right now is ideal.  If you are extremely anorexic or morbidly obese, realize that it is your current body which will take you to a healthy weight.  Gradual changes are healthy changes.  The body that you have right now is exactly the body that you need.

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado

Your Next Step To A Healthy Weight

JUST FOR TODAY:  Do something that you know will be good for you, but you've been afraid to do.

The process of healthy weight loss or recovery from eating disorders can be challenging.  Some steps can be easier to take than others, so most people start with those steps first.  But to achieve long-term weight loss success, or to achieve complete recovery from eating disorders, you'll need to take those difficult steps too.  Think of something that you know will help you make progress towards your goals, but you have been afraid to do.  Encourage yourself through your fear by acknowledging the benefits that this next step will bring.  Also, reflect upon the drawbacks of not taking this step.  What will your life be like if you don't take this step?  What if you do?  Imagine the life you really want for yourself, and know that next step will take you one step closer to your goal.

"And then the day came when the risk to remain tight in a bud was more painful than the risk it took to blossom." – quote by Anais Nin

©2010 by "Dr. Dorie McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado

Overcome Emotional Eating With A Sutra

JUST FOR TODAY:  Try a "sutra" to help you center yourself and stay emotionally balanced.

You may have heard of a mantra, which is a word or sound that is repeated to aid concentration during meditation, such as the word "OM."  A mantra is just a sound, a vibration.  A sutra brings meaning to the vibration.  You can create your own sutra, by stating a word or phrase that has meaning to you, such as "I AM HEALTHY."  Or, you can try a sutra in ancient Sanskrit words, such as MOKSHA (pronounced moke-shah), which means "I am emotionally free."  As you say your sutra, feel the vibration of the sound, and be consciously aware of its meaning.  Try saying your sutra as a part of your meditation practice.  You can also repeat your sutra out loud several times, anytime throughout your day, to center yourself and stay emotionally balanced.  Try this technique and notice what happens to your emotional eating patterns.

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado  

How Snacks Help Achieve A Healthy Weight

JUST FOR TODAY:  Consider a few simple snacks to have on hand in case hunger hits in a hurry.

As you practice intuitive eating, you may notice that you feel hungry in between your main meals, so you enjoy a snack.  Or, you may prefer having several snack-sized meals throughout the day.  Snacks can help you achieve a healthy weight – if you are truly trusting your intuition about the type and amount of food that's right for you.  But what happens when hunger hits suddenly, and the only snack available is from a vending machine?  What if there are no snacks at all, and you get so hungry that you end up at the fast-food drive-thru?  Plan ahead for snack attacks by keeping a few simple snacks in your purse, desk drawer or car console.  Consider some of these snack ideas:  protein bar (there are many to choose from so try a few and find some you like), nuts and dried fruit (put a snack sized portion into a plastic baggie), crackers or fruit with peanut butter (some stores now carry peanut butter in individual packets).  All of these ideas have a balance of carbohydrate, protein and fat to fuel your body – which can help tame your hunger, prevent overeating, and facilitate your healthy weight.  

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado

Shorts and Tanks and Bikinis, oh my...

JUST FOR TODAY:  As the seasons change, your wardrobe may need to change, too.  Choose outfits that you love and which flatter your body type. 

Warmer weather can be a challenging for many people who struggle with obesity and eating disorders.  No more hiding behind layers – it's time to show some skin.  As you consider this, realize that people's bodies come in all shapes and sizes.  Although you may be very overweight or very thin compared to some people, you don't need to play the comparing game.  Focus on the colors, patterns, fabrics and styles that you love, and that feel good on your body.  Next, consider how various outfits look on your body – some will be more figure-flattering than others.  Work with your body type to find outfits that help you feel and look your best.  If clothes from last year's wardrobe just don't work well for you right now, then set a budget to purchase a few new basic pieces.  You can often find bargains at resale shops – remember that someone else's old can be your new.  As for the clothes that you own which don't fit or don't flatter you, consider reselling them or donating them to charity for someone else to enjoy.  

©2010 by "Dr. Dorie" McCubbrey – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado

The Pain of Eating Disorders and Obesity

JUST FOR TODAY:  Take the detour to your new life!  Let "what's not working" be your guide.

Be very aware of how you feel after restricting, binge eating or purging.  There may be comfort in these behaviors, but ask yourself, what isn't so comfortable?  What isn't working about your behaviors?  What negative consequences are you noticing?  Hair loss, tooth sensitivity, joint pain, edema, diabetes... the list goes on.  Listen to your symptoms.  Listen to your body.  Listen to your Self.  Take the detour to your new life by leaving your old behaviors behind.

©2010 by "Dr. Dorie" McCubbrey – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado

The Benefits of Rest for Weight Loss

JUST FOR TODAY:  Take a break!  Rest a while!  This supports your body to reach and maintain a healthy weight.

Rest?  But this isn't burning any calories, so how can you lose weight?  Actually, you are burning calories all the time, even while you rest or sleep.  And while you rest, your body is able to rebuild muscle tissue and provide other functions which are helpful for weight loss.  By resting, you are giving your body a break from all of the other tasks it must perform, so it can focus more on supporting you with weight loss.  In fact, people who are sleep deprived tend to gain weight due to hormone imbalance.  So, instead of going the extra mile, take a nap!

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado

Change And Binge Eating

JUST FOR TODAY:  As life changes, honor the emotions that come with it.  In this way, you can leave the need for excess food behind.

Change is the one constant in life.  What are the changes that you are currently facing?  You may welcome some changes in your life with great excitement, comfort or joy.  Or, other changes may seem forced upon you, resulting in disappointment, grief or fear.  Any emotion can trigger binge eating (or restrictive eating in the case of anorexia), but the emotions associated with change can be an opportunity to, well, change!  As you are moving through your life transition, allow yourself to move through your feelings.  You can do this by pausing to check in with what you are feeling, then allowing yourself to feel the fullness of the emotion.  When you feel full emotionally, there is no room for excess food.  Just as food moves through your digestive system and is released from your body, allow the emotion to move through your essence and be released from your experience.  Let the changes you face today also include positive changes with your eating disorder recovery!

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado  

All Activity "Counts"

JUST FOR TODAY:  Take note of your daily tasks, and acknowledge the benefits you are receiving from all activity.

You don't have to do a traditional workout every day to get the benefits of fitness.  All activity has benefits.  Whether doing housecleaning, gardening, or even just walking over the course of your day, you are getting the benefits of building strength, endurance and flexibility.  Don't get caught up in the games dieters play, though – such as trying to stand as much as possible rather than sitting just to burn a few extra calories.  Any activity "counts," but don't count the calories you're burning.  If you tend to be compulsive with exercise, use your awareness of your daily activities as an opportunity to lighten up on  your traditional workouts.  If you tend to be sedentary, allow your daily activities to be a way to prepare you for a fitness routine.  Notice all of the ways you are active today and enjoy the benefits!

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado

Symbols of Self-Love

JUST FOR TODAY: Gather some symbols of Self-Love, as a reminder of your positive qualities.

What are some symbols which reflect your true beauty – of your soul, heart, mind and body?  Perhaps you have some passages from a few of your favorite books that help you feel uplifted.  Maybe you have a thank you letter that someone wrote to you, which makes you feel valued.  It could be that you have a diploma or a certification for an area of study.  Possibly you have a certificate of completion for a sports event.  Gather as many symbols which remind you of your positive qualities, and find a special place for these items.  They could be displayed on a bookcase or stored in a pretty container.  Refer to your symbols any time you feel hungry for love.  With Self-Love, you will take better care of yourself, and more easily achieve your eating disorder recovery or weight loss goals.

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado

Beliefs Which Limit Success

JUST FOR TODAY:  Let go of any beliefs which limit your success – for weight loss, eating disorder recovery or any area of your life.

"I've tried to lose weight and failed more times that I can count, so I'll probably fail again."  "It's too hard to change my eating and exercise habits, I just can't do it."  "I'm afraid of the unknown, and what success may bring."  These are just a few examples of some beliefs which limit success.  Consider these limiting beliefs like weeds in a garden – they can continue to increase in size until they eventually overtake the things you'd really like to grow.  When you notice a limiting belief, imagine that you are letting it go, as if you are uprooting a weed from a garden.    Sometimes, limiting beliefs can have deep roots, and they may re-emerge.  With conscious awareness of these beliefs, and a persistence to remove them from your mind, you truly can be free of their effect on your life.  Do some weeding today!

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado

Feed Your Self Some Fun

JUST FOR TODAY:  Remember what you used to do for fun when you were "just a kid," and bring that fun back into your life!

Read a Dr. Seuss book, swing on a park swing, go fly a kite!  What did you do for fun when you were young?  Make a list of the toys, games and activities that you can recall.  Play-doh, lite-brite, tonka-toys.  Candyland, Monopoly, Clue.  Roller-skates, pogo-sticks, hula-hoops.  Remember the great times you had, and think about how you can bring that joy into your daily life.  If you had an easy-bake oven and used to enjoy baking, you can bake something special to recreate that experience.  If you used to love playing board games, you can host a game night for your friends.  If you were a bookworm, you can go to the library and check out some of your old favorites to re-read.  Let FUN be a regular part of your routine of Intuitive Self-Care.  Why is this important?  Because when you feed your Self some fun, there is no need for excess food.  

"If you never did, you should.  These things are fun, and fun is good."  
– Dr. Seuss


©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado

Feeling Fat? What Do You Really Feel?

JUST FOR TODAY:  If you are "feeling fat," dig deeper to realize the emotions behind your physical sensations.

"FAT" isn't a feeling.  Yes, it is a physical sensation, but it is not an emotion.  If you are "feeling fat," there is an emotion which is hidden behind this physical sensation.  What do you really feel?  Depressed?  Angry?  Stressed?  Try to identify your emotions, and the reasons why you feel this way.  Then, ask yourself what you need for Intuitive Self-Care.  "Feeling fat" is a distraction, which makes you focus on your body image, food intake, and weight loss.  Feeling your true emotions allows you to identify your true needs, and to find ways to meet your needs.  Shift from your body to your heart, and watch what happens.

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado  

Mindful Meals

JUST FOR TODAY:  Practice mindfulness during one of your meals, where you can focus on your meal with no distractions.

No television.  No computer.  No talking.  What would it be like to have a meal with none of these distractions?  What would it be like to practice mindfulness instead?  What would it be like to be fully present as you eat your meal?  Part of intuitive eating involves the selection of the type and amount of food that your body needs.  Another part is paying attention to hunger and fullness signals.  An additional part is noticing the flavors and textures, as you appreciate the nourishment of the food you are eating.  You can be more intuitive when you are less distracted.  If you are used to eating with distractions, try to pause for just a few minutes during your meal to free yourself from those distractions, and notice the difference this makes.  It may not be practical with your lifestyle to have mindful meals for every meal, but experiment with pausing to be mindful for just a few minutes, for just one meal... just for today!

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado  

Your Body Is Exactly Right

JUST FOR TODAY:  Honor your body as the vehicle through which you are here to fulfill your purpose.

We all have a purpose, every day of our lives.  What is yours?  It might be related to your career, or your family, or your personal interests.  To best fulfill your purpose, what does your body need to be like?  Does it need to be the size of society's "ideal"?  Does it need to be completely free of any imperfections?  Does it need to change in any way from the way it is today?  You may desire to make some changes to your body, but realize that the body you have right now is exactly right to fulfill your purpose today.

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado

Trust The Process For Your Success

JUST FOR TODAY:  Hold onto your vision for your success, but let go of the details for how and when it "must" happen.

When setting goals, it is essential that you capture the true essence of what you desire.  Whether you'd like to overcome obesity or an eating disorder, the essence of your desire might look something like, "I'd like to have a healthy relationship with food, feel great about my body, and be free to fully enjoy my life."  It can also be helpful to set a date when you'd like to achieve your goal, so you can develop an action plan and begin to make positive changes.  However, it is important to release any attachment to the outcome.  You may begin your action plan, and realize that it's not working as you had expected.  Trust your intuition to make modifications to better serve you.  Your action plan may be working, but not at the rate you had hoped.  Trust your intuition that your success is unfolding at the pace that's right for you.  Hold onto your vision for success, but remember that there may be something even better that what you had envisioned which is on its way for you.  Trust the process.  

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado

Your Freedom Point

JUST FOR TODAY:  Take a step toward your "Freedom Point" by letting go of weight worries or complacency.

You may find yourself shifting from one extreme to the other – one day you're seemingly in control your weight loss plan, and the next day you abandon your plan completely.  Your weight loss plan may be too rigid, forcing you to rebel against it.  Then you gain weight, forcing you to try yet another strict plan.  You are not alone in living at these extremes of apathy and obsession.  How can you break free of this frustrating cycle?  Trust your intuition to find your Freedom Point – where you can achieve a healthy weight and easily maintain it.  Use a rating scale from 0-10 to determine where you are today, where 0 is extreme apathy and 10 is extreme obsession, with 5 being your Freedom Point.  Next, ask yourself what you can do to move from a 0 to a 1, or a 7 to a 6?  What aspect of Intuitive Self-Care can help you get one step closer to your Freedom Point?  Give your Self this gift today!  

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado

Creative Ways To Express Your Healthy Voice

JUST FOR TODAY:  Consider a creative project to express the positive aspects of your Healthy Voice!

You may be aware of critical thoughts which weigh you down.  Recovery from eating disorders involves shifting your thoughts into positive ones which lift you up.  It takes practice to hear and express your Healthy Voice, and the more ways you can work on this the better.  Positive journalling and affirmations are one way to allow your Healthy Voice to surface, but there are artistic methods which you may want to try to allow your creativity to unfold.  You don't have to be an artist to do this!  Use crayons or markers and make a colorful design.  Use clippings from magazines and make an inspirational collage.  Use clay and make a sculpture.  The idea here is to be totally free with your creative expression, to produce a symbol of your Healthy Voice!  Trust your intuition with your creative project as it transpires.

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado

Foods You Should NEVER Eat?

JUST FOR TODAY:  Trust your intuition for what you do or don't eat – especially if you're challenged by messages about what you should or shouldn't eat.

You had cereal for breakfast, a bagel as a snack, a few fries with your sandwich at lunch – and then you read an article which told you these are the "Foods You Should NEVER Eat"!!!  Really?  Guess what – you already ate them!  And did anything horrible happen?  Food is protein, carbohydrate, fat, vitamins, minerals and water.  Your body knows exactly what to do with these nutrients.  Pay attention to how you feel after each meal, and decide for yourself what you do or don't want to eat, and how much is right for you.  Perhaps a little bit of any food is OK!  It's always your choice, with Intuitive Self-Care.

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity treatment Specialist – Denver, Colorado

The Attitude of Gratitude

JUST FOR TODAY:  Experiment with different ways to express gratitude throughout the day.  

Some people begin their day with gratitude for the opportunity to live that day to the fullest.  Other people keep a gratitude journal, and they make a list of things they are grateful for at the end of each day.  These are wonderful ways to express gratitude, but you don't have to limit your gratitude to the beginning or end of your day.  Be more aware of what you have to be thankful for throughout your entire day.  You can experiment with expressing your gratitude silently, or with a smile, or by looking people in the eye as you say, "Thank you!"  Thank the barista who prepared your coffee.  Thank the grocery clerk who packed your purchase.  Thank the police officer who didn't give you a ticket even though you were speeding.  By appreciating what you have and what is going well in your life, you open yourself to receive even more good things.  Be especially grateful for what is working about your eating disorder recovery or weight loss plan, and more success will unfold.

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado

  

Feel Free!

JUST FOR TODAY:  Focus on freedom, instead of that which you wish to be free from.

Anorexia.  Bulimia.  Binge Eating.  Excess Weight.  Obesity.  These are conditions that you don't want – but what do you want?  Think about your vision of freedom.  See yourself living a life of freedom.  Write in your journal about what freedom is like.  Talk with others about freedom.  Feel a true sense of freedom.  If your thoughts drift back to what you don't want, gently refocus your thoughts on being free.  You may be dealing with challenges, but you don't have to dwell there.  You may not be able to change your circumstances, but you can change your thoughts about them.  Thoughts bring forth feelings that lead to actions which determine our lives.      
"Lend our voices only to sounds of freedom" -- song lyric by Jewel 


©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado

One Meal At A Time

JUST FOR TODAY:  Focus on one meal at a time, and pause to be an intuitive eater in your own way.

Perhaps you're anorexic, and you're used to reading nutrition labels before you eat anything.  At your next meal, trust your intuition for the type and amount of food that's right for you, without reading labels.  Enjoy this for just one meal, and maybe just one part of your meal (you can have more), just be sure to have one thing you trust!  Maybe you're a binge eater, and you can sometimes eat far too much before you know it.  At your next meal, trust your intuition for the type and amount of food that's right for you, and put a reasonable portion on your plate.  Enjoy this for just one meal, and maybe just one part of your meal (you can have more), just be sure to have one thing you trust!  Anorexia and obesity are flip sides of the same coin.  Trust your intuition, one meal at a time, and you are free.  

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado

Quest Less, More Content

JUST FOR TODAY:  Let go of any quest to achieve more, and practice contentment with what already is.

People in with eating disorders and weight problems tend to be high achievers – straight A students, star athletes, successful professionals.  But before you have even celebrated the success of getting your most recent report card, you're already thinking about the next set of classes you'll take.  Before you really take in the fact that you scored the winning goal for your team, you're running laps after the game hoping to improve your conditioning for the game next week.  Before you enjoy sitting at your new desk in your new office as the VP of sales, you're already wondering what your next promotion will be and what you'll need to do to get it.  Sometimes we forget that we are not human doings – we are human beings.  Sometimes we think that when we have more that we'll finally be happy.  The real secret to happiness is contentment with what already is, what you currently have, and who you are right now.  Pause to love your Self and your life today, and watch what happens.

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado

What To Do When Your Pants Feel Tight

JUST FOR TODAY:  Wear clothes that fit well, and help you look and feel your best at your current body size.

You bought a pair of pants at the end of last summer, and you pull them out from your closet for the first time in months, to wear on a warm spring day.  You slip them on, and although you can button them, they feel too tight.  You love these pants, so you decide to wear them unbuttoned to give you a little bit more room, with a big belt at your waist.  Then the critical thoughts begin.  "These fit six months ago, you have really let yourself go."  Then comes the d-word.  "You really should go on a diet."  Then your thoughts drift to creating a strict meal plan and measuring every morsel you eat.  Thankfully, you wake up from this diet nightmare.  You remind yourself, "My pants may be a little tight, but I am healing from an eating disorder, so it's OK to gain some weight. I will keep trusting my body as it heals itself.  I believe in my Self."  You decide to go to the mall at your lunch break to buy a new pair of pants which help you look and feel even better, honoring your current body size.

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. - Eating Disorder & Obesity Treatment Specialist - Denver, Colorado

Don't Skip Breakfast – For Your Soul

JUST FOR TODAY:  Make sure that you enjoy some type of nourishment for your soul this morning.  Be creative with what you can give your Self in just a few minutes.

Doy you have a morning routine of Intuitive Self-Care?  This is an excellent way to set the stage for your day.  Perhaps you spend a few minutes journaling each morning, reading an inspirational book, writing affirmations, watching the sunrise, or meditating.  What happens if you oversleep, or your kids need extra attention, or you are otherwise unable to complete your typical Self-Care?  You may be tempted to skip it altogether, telling yourself that you just don't have the time.  Be creative, and find the time to enjoy a part of your routine, even if it's a condensed version.  Maybe you're feeling rushed to get to an early appointment, but you can journal, read or write affirmations during a mid-morning break.  As you are on your morning commute, you can pause to notice the sunrise and other beauty around you.  You can also meditate with your eyes open, by listening to peaceful music and focusing on your breath.  A little bit of food for your soul is better that none at all.  Even if it's nourishment that you're not quite used to, at a later time of day.  With an infusion of Intuitive Self-Care, you'll be better able to make intuitive choices throughout your day.

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado

Weight Your Alternatives To Emotional Eating

JUST FOR TODAY:  If you are considering binge eating, pause to weigh your alternatives and make a choice which reflects true Self-Care.

Before you act on a desire to binge eat, pause to play the scene in your mind.  What would you eat?  How much would it cost?  How would you feel afterwards?  What was the purpose of the binge?  Would your true needs have been met?  Now, imagine alternative scenes.  Perhaps you prepare an enjoyable meal in a reasonable portion.  Maybe you pull out your journal and write about what's eating you, before you eat anything.  Possibly, you might call a friend, take a walk, or try a brief meditation.  If any of these alternatives occurred, how would you feel afterwards?  In your past, binge eating may have been an automatic response.  Today, it doesn't have to be.  Saying no to a binge (or any eating disordered behavior) is saying yes to your Self!    

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado

Making Peace With Forbidden Food

JUST FOR TODAY:  Give yourself permission to have a portion of a "forbidden food."  You can make peace with food!

If you have been struggling with an eating disorder or weight problem, then you probably have a list of "safe foods" and "forbidden foods."  You probably tend to not overeat your "safe foods," while your "forbidden foods" have triggered binge eating episodes for you in the past.  But denying yourself from the foods that you love will only set you up to binge on those foods at some point.  Also, you may end up binge eating your "safe foods" because you feel deprived.  Consider the possibility that you don't have to forbid yourself from eating any foods.  You can enjoy reasonable portions of all the foods you love.  If you are afraid that you would overindulge, then try purchasing only a small quantity of that food item.  Give yourself permission to have it every day, in that small quantity.  If you finish the portion and still want more, remind yourself that there is more to enjoy the next day.  Take the power away from food and give it back to yourself.  Make today the day that there is no such thing as forbidden food!

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado    

Self-Love Heals Binge Eating

JUST FOR TODAY:  If you overate or binged recently, love your Self even more than usual.

After a binge, you may be filled with self-hatred, in addition to excess food.  Self-hatred fuels the fire of an eating disorder, potentially triggering more binge eating episodes.  If you have binged recently, the most important thing you can do is forgive yourself.  Next, reflect about the binge, and see if you can identify your triggers.  Be gentle with yourself.  Consider yourself a student, who is learning about herself and eating disorders.  Each binge gives you an opportunity to learn something you didn't know before.  Finally, give yourself a hug.  Don't worry, no one is watching you (even if someone is, they will learn something)!  Extend your arms around your body, and gently hold yourself.  Take a few deep breaths.  With each breath, inhale love.  Let love fill every cell of your body.  When you are filled with Self-Love, you have no room for excess food.

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado      

Limiting Impossible Beliefs

JUST FOR TODAY:  Consider the possibility that what you thought was impossible is actually possible!  Limit yourself only to the limitless!

Have you ever been told that eating disorders and obesity are incurable diseases, and the best you can hope for is to cope with your symptoms for the rest of your life?  On the flip side, have you ever been told that complete recovery from eating disorders is possible, and that you can live as if you've never had an eating disorder?  Or that you can overcome obesity, and that achieving and maintaining a healthy weight is possible?  Whether you think you can live free of problems with food and weight, or whether you think you can't, you're right.  Whatever you believe becomes your reality.  You can believe in limits or the limitless, the impossible or the possible.  Believe in your Self and your limitless possibility!  

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado

Self-Care Has Its Rewards

JUST FOR TODAY:  Create a reward system for following your routine of Self-Care.  You deserve!

Implementing the elements of your routine of Self-Care is rewarding in and of itself, because of the immediate benefits that you feel.  You can enhance the benefits by adding additional rewards for completing certain components of your routine, especially those components which are more challenging for you to achieve.  You can also add a reward for following your routine for a specific period of time, for example, one straight week.  Your reward can be monetary, such as a dollar for the completion of an aspect of your routine.  Your reward can be a special gift, such as a weekend getaway for following your routine for three weeks in a row.  Give to your Self for giving to your Self!  

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado  

A Letter To Your Eating Disorder

JUST FOR TODAY:  Write a letter to your eating disorder or weight problem, proclaiming your readiness to say "goodbye."

Imagine that your eating disorder or weight problem is a separate entity – and that you can write a letter to it, expressing how you really feel about its presence in your life.  You may have an array of emotions, from anger about how destructive it can be, to appreciation about the relief it can offer, to sadness at the thought of letting it go.  Try writing these emotions in the form of a letter, addressed to your eating disorder or weight problem.  Tell it how you really feel, and express your readiness to say "goodbye."  Even if only 51% of you is ready to let go, but 49% wants to hold on, write from that part of you which is ready to say goodbye, and reflect upon what lures you to stay.  Trust the process of writing the letter, and be open to insights which emerge.  Affirming your farewell can help you fare well.

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado

Is It Time To Eat?

JUST FOR TODAY:  Don't look at the clock to decide whether it's time to eat.  Trust your intuition for your meal times!

8:00am, breakfast time.  12:00pm, lunch time.  6:00pm, dinner time.  If you didn't know what time it was, when would you eat?  Tune into the messages your body is sending you about when to fuel your body with food, as well as what type of food you need.  Maybe you find yourself feeling hungry first thing in the morning, then hungry again late morning, and mid-afternoon, and early evening.  Perhaps you have a slice of pizza for your first meal, a can of soup for your second, an omelette for your third, and a bowl of cereal for your last meal of the day.  Rather than being programmed into eating at specific times and choosing typical foods, trust your intuition to guide you.  If you work and you are required to take a meal break at a certain time, check in with your body's needs at that time to decide what and how much you will eat.  If you find yourself hungry an hour or two later and it's not your break time, find a way to have a quick snack while you work.  What time is it?  Time to eat intuitively!    

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado  

Challenge Your "Ideal" Beauty Standard

JUST FOR TODAY:  Reflect on your current "ideal" beauty standard, and why you desire it.  What does your intuition say is your true ideal?

We are bombarded with images of fashion models and movie stars, sending us the message, "This is the image of ideal beauty, this is the look you should aspire to attain."  Then, you look in the mirror, noticing the disparity between your body and those glossing the pages of magazines, and you say to yourself, "You are grotesquely fat, and covered with flaws, you don't dare let anyone look at you."  You resolve to change your body in an attempt to attain what you perceive to be the "ideal" beauty standard, only to feel frustrated because no matter what you do, you miss the mark.  What if this "ideal" isn't so ideal after all?  If you were on a deserted island and had never seen magazines or movies, how would you feel about your body and your beauty?  What would your "ideal" be?  Since you would have no one to compare yourself to, you would be the ideal.  Perhaps you aren't on a deserted island, but you can desert the beauty standard based on society's ideals.  Trust your intuitive wisdom, and set an ideal that truly fits you.  Consider the possibility that you are the ideal.

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado

When Your Weight Reaches A Plateau

JUST FOR TODAY:  Realize that a plateau doesn't mean settling for status quo.  Stay with your action plan and keep believing in your Self!

If you have reached a plateau with your weight, this can actually be a healthy thing.  It doesn't mean that your weight loss (or weight gain, in the case of anorexia recovery) plan isn't working.  During this plateau, your metabolism may be adjusting to your new weight.  So, keep following your intuitive eating and exercise plan, and give your body more time to adapt.  Weight rarely changes at a constant rate – it may change for quickly at first, then slow down, then level off, then change again.  If you've reached a plateau and feel frustrated, like you may be settling, pause to acknowledge all of the positive steps you are taking.  Keep moving forward with these steps, keep believing in your Self, and your healthy weight will follow!

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado    

Review Your Plan For Intuitive Self-Care

JUST FOR TODAY:  Review your overall plan for Intuitive Self-Care.  What additions or substitutions do you need to make?

Imagine that there is a first-aid kit before you.  As you scan the contents, you realize that band-aids are missing, and that the ace bandage looks very worn.  Now, consider the parallel to your Intuitive Self-Care plan.  Make a list of all of the components that you currently practice on a regular basis, which nourish your soul, mind and body and bring you an overall sense of peace.  What essential elements are missing and need to be added?  What aspects are not as effective as they used to be, and need to be replaced with something else?  While it may not be as simple as running out to the local drugstore to get what you need, identify how you can give what you need to your Self today!

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado  

You Don't Need a "Problem du Jour"

JUST FOR TODAY:  Pass on the "Problem du Jour," and enjoy "Opportunity a la Carte" instead!

Does it sometimes feel like your days are filled with one problem after another?  Do you barely get through one issue when you find yet another to deal with?  What if you will always have challenges?  And, what if you don't have to turn them into problems?  Your challenges can always be viewed as opportunities, it's just a matter of perspective.  If you tend to experiencing problems on a regular basis, then this concept may seem difficult for you.  You may be so used to having problems that you actually don't know how to live without them – ironic as it may seem, being troubled may be your comfort zone.  There may be hidden benefits to your problematic life, such as having excuses to avoid doing certain things.  Without problems, what if you have to accept more responsibility and accountability?  And with this opportunity, what if you can live the life you truly hunger for?  Problem of the day?  No way!  Opportunity I see?  Yes please!  

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado

"Reset Button" For Renewed Intuitive Self-Care

JUST FOR TODAY:  If you have been struggling with your eating disorder or weight loss plan lately, hit your "Reset Button"and get a fresh start!

If you have much experience with computers, then you know that occasionally programs "freeze" and don't work effectively, if at all.  When this happens, restarting the computer can usually get things working correctly again.  If you have been skipping meals, binge eating, purging or otherwise having a hard time getting your recovery or weight loss programs to work, then push your "Reset Button" to renew your commitment to Intuitive Self-Care!  The way this works is to decide on a few basic actions that you can take, to create a new beginning.  Following through today will help you to recreate your intuitive eating and exercise habits.  Maybe it's having your favorite breakfast omelette, or packing your lunch with "safe foods," or taking a walk after work.  If you have any "slips" during the day, you can also hit your "Reset Button"and start over again right away!

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado    

Love Songs

JUST FOR TODAY:  Change your tune.  Listen to music which radiates Self-Love!

There is "noise" everywhere – traffic, commercials, daily news – not to mention the chatter which may go on in your own mind about food, exercise and weight loss.  This "noise" can trigger self-criticism, self-loathing and self-sabotage.  What would happen if you deliberately turned off "radio station HATE" and consciously turned on "radio station LOVE"?  What music would this station play?  What messages would the broadcaster give during the breaks in between songs?  Create your own playlist of "love songs," and listen to this while you are in your car, at work, or at home.  When you are surrounded by loving music, this can lead to Self-Love, which is the first step towards achieving healthy weight loss or eating disorder recovery!  "What a feeling in my soul, love burns brighter than sunshine..." (song lyric by Aqualung)

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado

Success Is Yours, Right Now!

JUST FOR TODAY:  Focus on the success you currently have rather than how far you may still have to go to achieve your goals.

Often times, people trying to make positive changes become frustrated with their "lack of progress."  They focus on how far they still have to go to achieve their desired success, rather than how far they have already come.  They also lose sight of the small steps they are taking on a daily basis.  Overlooking success leads to feelings of failure, which can then result in abandoning weight loss plans or recovery programs all together.  Giving up is a sure way to fail.  Although you may wish your progress could occur more quickly, trust that your healing is unfolding at exactly the right pace for you.  Acknowledge how for you have come, and own the success which is currently yours.  Believe in your Self!      

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado

The 24:05 Hour Day

JUST FOR TODAY:  Imagine that you have five extra minutes in your day.  What would you do as a gift to your Self?

If there really were five extra minutes in your day, how would you use that time?  Would you get to work five minutes early?  Would you try to check a few items off your to-do list?  Or, would you add this extra time somewhere in the middle of your day, so you could re-read your daily affirmations, or do some relaxation breathing?  Perhaps you'd add five minutes at the end of your day, so you could write in your journal or connect with friends and family?  The truth is, you have five extra minutes every day.  It's a matter of spending less time on certain things, and more time on others.  Invest your extra five in your Self today!

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado

Feeling And Healing

JUST FOR TODAY:  Acknowledge that if you are feeling, you are healing.

You overslept and now you are running late, so you feel stressed.  You can't find your wallet, which has your ID and money and all of your credit cards inside, so you feel worried.  Your dog just got sick on your favorite rug, so you feel frustrated.  All of these feelings are typical responses to challenging situations.  In the past, you may have numbed these emotions with excess food, or other eating disorder behaviors.  Now, you can feel a variety of emotions, which is a positive step in recovery from eating disorders and weight problems.  Although your emotions might be unfamiliar or uncomfortable, being able to identify what you are feeling is the first step towards healing.

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado

Hot Chocolate vs. Diet Cola

JUST FOR TODAY:  Trust your intuition for exactly what your body needs, even if you have "diet rules" from the past.

Imagine this scene:  it's very cold outside, and you walk into a coffee shop with your friends.  Their intuition tells them that they need a hot beverage, and they each place their order.  "Large Cappuccino."  "Extra Large Latte."  "Large Hot Chocolate."  "Mmmm," your intuition says, "hot chocolate is exactly what I need right now!"  Then, your diet dialogue counters, "but wait, there are too many calories in that beverage, don't waste your calories on that."  "I'll have a Diet Cola, with extra ice," you say to the barista.  Your friends stare at you in disbelief.  As the snow falls outside, you sip on your icy beverage.  You notice how much your friends are enjoying their hot selections, and you stare at your diet cola in disbelief.  "What was I thinking," you wonder.  Perhaps you were thinking too much about your own "diet rules," such as, "do not drink anything with calories, save your calories for solid food."  Challenge these "diet rules," because they no longer serve you.  They starve you.  Trust your intuition instead.

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado