JUST FOR TODAY: Focus on one small step that you can take towards your weight loss or eating disorder recovery goals. Success is moving forward, one step at a time.
You've probably heard the expression, "Give 110%" This may be a motto that you've carried with you for a long time, spurring you to go above and beyond in everything you do. This is a formula for an eating disorder – and exhaustion. Suddenly, 0% is all you can give. Black-and-white, all-or-nothing. What about shades of gray, or somewhere in the middle? Instead of 110%, or even 100%, what if you give just 1%? That adds up to 100% over time. What is one small step that you can take today, to help you achieve your weight loss or eating disorder recovery goals? Every step counts!
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
Friday, January 29, 2010
Thursday, January 28, 2010
To Overcome Overeating, Fill Up On "Soul Food"
JUST FOR TODAY: Try tidbits of "soul food" several times throughout the day. When you are nourished from within, there is no need for excess food.
As part of your routine of Self-care, pause for a few minutes throughout the day to enjoy some "soul food." As a reminder, "soul food" can be any type of practice that helps you relax, feel at peace, and be more aware of your true needs. Although you may not be able to do 20 minutes of meditation in the middle of your day, you can close your eyes for a minute and take a few deep cleansing breaths. You can say a mantra or affirmation, either silently or out loud, several times over the course of the day. You can read a brief passage in an inspirational book. The idea is to bring more soulfulness into your everyday life. Just as your body needs food, your soul needs its own nourishment. When you are nourished from within, you enhance your intuitive abilities, so you can overcome overeating.
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
As part of your routine of Self-care, pause for a few minutes throughout the day to enjoy some "soul food." As a reminder, "soul food" can be any type of practice that helps you relax, feel at peace, and be more aware of your true needs. Although you may not be able to do 20 minutes of meditation in the middle of your day, you can close your eyes for a minute and take a few deep cleansing breaths. You can say a mantra or affirmation, either silently or out loud, several times over the course of the day. You can read a brief passage in an inspirational book. The idea is to bring more soulfulness into your everyday life. Just as your body needs food, your soul needs its own nourishment. When you are nourished from within, you enhance your intuitive abilities, so you can overcome overeating.
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
Wednesday, January 27, 2010
Alternatives To Emotional Eating
JUST FOR TODAY: Make a list of your alternatives to emotional eating or other eating disordered behaviors. Refer to this list the next time you experience challenging feelings.
Do you have a list of healthy ways to cope with intense emotions? If not, start one today. If so, add a few new items to your list today. It's helpful to make your list when you are feeling relatively calm and focused – don't wait until challenging feelings occur! Have your list ready to refer to when you need it. The items on your list can provide a temporary break from the magnitude of emotions you are faced with. After you take a break, you can revisit your issues with renewed focus to resolve them. Here are a few alternatives to emotional eating (or other eating disordered behaviors):
Do you have a list of healthy ways to cope with intense emotions? If not, start one today. If so, add a few new items to your list today. It's helpful to make your list when you are feeling relatively calm and focused – don't wait until challenging feelings occur! Have your list ready to refer to when you need it. The items on your list can provide a temporary break from the magnitude of emotions you are faced with. After you take a break, you can revisit your issues with renewed focus to resolve them. Here are a few alternatives to emotional eating (or other eating disordered behaviors):
- call a friend for support
- watch TV or a movie
- clean your home or office
- take a relaxing bath
- work on a puzzle
- play a game on your computer
- read a book or magazine
- do one of your hobbies
- choose your favorite diversion
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
Tuesday, January 26, 2010
Intuitive Exercise Leads To A Healthy Weight
JUST FOR TODAY: Be intuitive as you exercise, and focus on how your body feels rather than how many calories you are burning. Intuitive exercise is the easy way to a healthy weight!
Exercise is an important part of a healthy lifestyle. But if your purpose for doing a workout is to burn calories, then your exercise can become compulsive or it may feel like such an obligation that you'll rebel against doing it. To achieve your weight loss or eating disorder recovery goals, be intuitive as you exercise. Pay attention to how your body feels as you move. Notice your legs, arms and torso. Be aware of how your muscles feel as they contract and relax. Try increasing and decreasing your pace, changing your stride length, or altering other motions involved in your type of exercise. Observe when your body feels its best, and stay with that momentum for a while. Instead of keeping track of how many minutes you've been exercising, or what distance you have travelled, try to focus on the signals that your body is giving you about when it's time to conclude your workout. Some days you may exercise for a longer duration or at a faster pace, while other days you may need to take it easy. Trust your intuition to guide you to a way of exercising that is truly healthy for you.
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed.,Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
Exercise is an important part of a healthy lifestyle. But if your purpose for doing a workout is to burn calories, then your exercise can become compulsive or it may feel like such an obligation that you'll rebel against doing it. To achieve your weight loss or eating disorder recovery goals, be intuitive as you exercise. Pay attention to how your body feels as you move. Notice your legs, arms and torso. Be aware of how your muscles feel as they contract and relax. Try increasing and decreasing your pace, changing your stride length, or altering other motions involved in your type of exercise. Observe when your body feels its best, and stay with that momentum for a while. Instead of keeping track of how many minutes you've been exercising, or what distance you have travelled, try to focus on the signals that your body is giving you about when it's time to conclude your workout. Some days you may exercise for a longer duration or at a faster pace, while other days you may need to take it easy. Trust your intuition to guide you to a way of exercising that is truly healthy for you.
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed.,Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
Monday, January 25, 2010
Find The "Positive" About Your "Negative" Qualities
JUST FOR TODAY: Love all aspects of your Self – especially any qualities you wish you didn't have. Appreciate your "negative" qualities by finding a "positive" purpose that they serve.
If you could design your "Ideal Self," who would you be? What attributes would you exhibit? What traits would you eliminate? Rather than trying to eliminate the qualities you dislike, try to find ways those qualities can be expressed so they serve you. The qualities that you wish you didn't have are exactly the qualities that you need to embrace. This may seem very difficult to do, but there is a "positive" purpose for your "negative" qualities. For example, you may procrastinate. The "negative" about this might be that you tend to leave things to do until the last minute. The "positive" about this might be that you can be extraordinarily creative when you are under the pressure of a deadline. Plus, knowing that you can perform at high levels in short amounts of time, you can schedule other activities to enjoy in advance of your deadline. Think about other "negative" qualities that you have, especially those which are related to your eating disorder or weight problem. What is the "positive" about these qualities? How can these qualities be expressed to help you with weight loss or eating disorder recovery? Your "Ideal Self" is exactly who you already are.
©2010 by "Dr. Dorie"McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
If you could design your "Ideal Self," who would you be? What attributes would you exhibit? What traits would you eliminate? Rather than trying to eliminate the qualities you dislike, try to find ways those qualities can be expressed so they serve you. The qualities that you wish you didn't have are exactly the qualities that you need to embrace. This may seem very difficult to do, but there is a "positive" purpose for your "negative" qualities. For example, you may procrastinate. The "negative" about this might be that you tend to leave things to do until the last minute. The "positive" about this might be that you can be extraordinarily creative when you are under the pressure of a deadline. Plus, knowing that you can perform at high levels in short amounts of time, you can schedule other activities to enjoy in advance of your deadline. Think about other "negative" qualities that you have, especially those which are related to your eating disorder or weight problem. What is the "positive" about these qualities? How can these qualities be expressed to help you with weight loss or eating disorder recovery? Your "Ideal Self" is exactly who you already are.
©2010 by "Dr. Dorie"McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
Friday, January 22, 2010
Your Support Team For Weight Loss & Recovery
JUST FOR TODAY: Make a list of the people who are on your "support team." These are the friends, family members, health professionals and others who encourage you with your weight loss goals or eating disorder recovery.
As you move forward on your path of overcoming obesity or eating disorders, it's important to believe in your Self – to know with certainty that your success is unfolding. It's also essential to have a team of supporters who believe in you and your ability to succeed. These are people who will share encouraging wisdom when you are having doubts, and who will celebrate your victories even if they are just "baby steps." Your support team is on your journey with you, for you to lean on when you need to. Who are the people on your support team? Make a list of your current team members. Is there anyone on your team who is holding you back rather than helping you to move forward? Talk with them about how they can be more supportive, or consider removing them from your team. Is there anyone you would like to add, perhaps someone with a different area of expertise to guide you? Invite them to be on your support team today!
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
As you move forward on your path of overcoming obesity or eating disorders, it's important to believe in your Self – to know with certainty that your success is unfolding. It's also essential to have a team of supporters who believe in you and your ability to succeed. These are people who will share encouraging wisdom when you are having doubts, and who will celebrate your victories even if they are just "baby steps." Your support team is on your journey with you, for you to lean on when you need to. Who are the people on your support team? Make a list of your current team members. Is there anyone on your team who is holding you back rather than helping you to move forward? Talk with them about how they can be more supportive, or consider removing them from your team. Is there anyone you would like to add, perhaps someone with a different area of expertise to guide you? Invite them to be on your support team today!
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
Thursday, January 21, 2010
Try A Mantra To Enhance Your Intuition
JUST FOR TODAY: Feed your soul by saying a mantra during meditation. Mantras can enhance your meditation experience, and meditation can enhance your intuitive abilities!
Meditation is an opportunity to "quiet the chatter of your mind" – you can enjoy a state of peace, free from all of your weight worries and eating disordered thoughts. Meditation also opens you to hear the voice of your intuition more clearly. Saying a mantra during your meditation can take you to a deeper state of peace, because the mantra prevents your thoughts from drifting back to "chatter." A mantra is a word or sound which is repeated to aid concentration during meditation. A popular mantra is "OM," which originates from Hinduism, and is the name of God. When this mantra is spoken, "a vibration of the Supreme" occurs. You can pick your own mantra, which can be an affirmation word, such as "PEACE." A great time to try this mantra meditation is first thing in the morning, right before bed, or any time during the day when you become aware that the "chatter" is running in your mind. If you have five minutes and you can find a quiet space, then you can do this mantra meditation. Close your eyes and allow your breathing to relax. As you exhale, say your mantra, and feel the vibration in your body. When you complete your meditation, notice how you feel. What would happen if you enjoyed this "soul food" at least once every day?
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
Meditation is an opportunity to "quiet the chatter of your mind" – you can enjoy a state of peace, free from all of your weight worries and eating disordered thoughts. Meditation also opens you to hear the voice of your intuition more clearly. Saying a mantra during your meditation can take you to a deeper state of peace, because the mantra prevents your thoughts from drifting back to "chatter." A mantra is a word or sound which is repeated to aid concentration during meditation. A popular mantra is "OM," which originates from Hinduism, and is the name of God. When this mantra is spoken, "a vibration of the Supreme" occurs. You can pick your own mantra, which can be an affirmation word, such as "PEACE." A great time to try this mantra meditation is first thing in the morning, right before bed, or any time during the day when you become aware that the "chatter" is running in your mind. If you have five minutes and you can find a quiet space, then you can do this mantra meditation. Close your eyes and allow your breathing to relax. As you exhale, say your mantra, and feel the vibration in your body. When you complete your meditation, notice how you feel. What would happen if you enjoyed this "soul food" at least once every day?
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
Wednesday, January 20, 2010
Try This Strategy To Prevent Emotional Eating
JUST FOR TODAY: If you are feeling any "dark" emotions, such as depression, support your process of expressing these feelings. This is an effective alternative to binge eating or other eating disordered behaviors.
Although certain emotions such as depression can be uncomfortable, it's important to realize that "dark" emotions are a part of our lives. It can be tempting to numb these emotions with excess food, or through other eating disordered behaviors. However, binge eating or restricting will not make the emotions go away. In fact, your depression can get worse, because you may feel guilty about your eating disorder and hopeless about your situation. The only way to move from "dark" emotions back to "light" ones is to feel your way through. Support your process of expressing your feelings by listening to "dark" music, watching a "dark" film, writing "dark" poetry, or making a "dark" piece of art. As you move closer to your "dark" emotion and find a creative way to feel it and express it, you will begin to release it. The "light" emotions will follow!
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
Although certain emotions such as depression can be uncomfortable, it's important to realize that "dark" emotions are a part of our lives. It can be tempting to numb these emotions with excess food, or through other eating disordered behaviors. However, binge eating or restricting will not make the emotions go away. In fact, your depression can get worse, because you may feel guilty about your eating disorder and hopeless about your situation. The only way to move from "dark" emotions back to "light" ones is to feel your way through. Support your process of expressing your feelings by listening to "dark" music, watching a "dark" film, writing "dark" poetry, or making a "dark" piece of art. As you move closer to your "dark" emotion and find a creative way to feel it and express it, you will begin to release it. The "light" emotions will follow!
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
Tuesday, January 19, 2010
Be An Intuitive Eater And Add Variety
JUST FOR TODAY: Improve your intuitive eating abilities by adding more variety to your food intake. Consider adding foods that you haven't tried in a while, or perhaps have never tried at all.
As an intuitive eater, you'll discover that there are certain foods that you eat which help you feel your best and function most efficiently. When you are developing your intuitive eating abilities, you will likely begin with foods that are most familiar to you, choosing items that you currently eat on a regular basis. This is a good place to start, but it's important to try new foods, too. You may discover that these new foods help you feel even better that those you are currently consuming. As you experiment with new foods, let go of any "food rules" you may have. Don't worry about how many calories, fat grams, or other nutrients a certain food has. Trust your body, which has a "built-in" calorie and fat gram counter. If your body needs more calories, you'll feel hungry in an hour or two. If you've had more than enough fat, your body will intuitively guide you to lower fat items at your next meal. Try some of your old favorites, or experiment with foods you've never tried before! This eliminates deprivation, and enhances your diet-free success.
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Obesity & Eating Disorder Treatment Specialist – Denver, Colorado
As an intuitive eater, you'll discover that there are certain foods that you eat which help you feel your best and function most efficiently. When you are developing your intuitive eating abilities, you will likely begin with foods that are most familiar to you, choosing items that you currently eat on a regular basis. This is a good place to start, but it's important to try new foods, too. You may discover that these new foods help you feel even better that those you are currently consuming. As you experiment with new foods, let go of any "food rules" you may have. Don't worry about how many calories, fat grams, or other nutrients a certain food has. Trust your body, which has a "built-in" calorie and fat gram counter. If your body needs more calories, you'll feel hungry in an hour or two. If you've had more than enough fat, your body will intuitively guide you to lower fat items at your next meal. Try some of your old favorites, or experiment with foods you've never tried before! This eliminates deprivation, and enhances your diet-free success.
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Obesity & Eating Disorder Treatment Specialist – Denver, Colorado
Monday, January 18, 2010
To Be A Healthy Weight, Change Your Body Image
JUST FOR TODAY: Imagine what you will look and feel like when you are at a healthy weight. Get a sense of your healthy body, as if it is already yours.
Whether you are obese and need to lose weight, or anorexic and need to gain weight, know that your healthy weight awaits you. To facilitate your process of change, look around you and notice people of various shapes and sizes. Try to imagine what it might be like to be in a body that is bigger than yours. Also try to imagine what it would be like to be in a body that is smaller than yours. Whether your goal is weight loss or weight gain, it can help to imagine your body at different sizes. You can change your body image in your mind, and once you are comfortable imagining what it's like to be your healthy weight, then your body will follow with its true form. At first, you may only be able to get a sense of what your body will look like. But as you practice seeing your healthy body, you will begin to get a sense of how your healthy body feels, too. Love your body during its process of change!
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
Whether you are obese and need to lose weight, or anorexic and need to gain weight, know that your healthy weight awaits you. To facilitate your process of change, look around you and notice people of various shapes and sizes. Try to imagine what it might be like to be in a body that is bigger than yours. Also try to imagine what it would be like to be in a body that is smaller than yours. Whether your goal is weight loss or weight gain, it can help to imagine your body at different sizes. You can change your body image in your mind, and once you are comfortable imagining what it's like to be your healthy weight, then your body will follow with its true form. At first, you may only be able to get a sense of what your body will look like. But as you practice seeing your healthy body, you will begin to get a sense of how your healthy body feels, too. Love your body during its process of change!
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
Friday, January 15, 2010
Motivation For Weight Loss And Eating Disorder Recovery
JUST FOR TODAY: Consider the "Highest Vision" for your weight loss plan or eating disorder recovery – and your entire life. What is the soulful motivation for your success?
In general, we are motivated into action by two things – avoidance of pain, and attraction of pleasure. With your weight loss plan or eating disorder recovery, which of these motivators is driving you? You don't want to endure joint pain, difficulty breathing, heartburn, puffy cheeks, weakness or the many other symptoms of obesity and eating disorders any longer. Most people use avoidance of pain to motivate themselves to change. However, if your pain dissipates, then your motivation to change can also wane. A more powerful way to effect change is to use the pleasure of a positive outcome to help propel you forward. Close your eyes for a few minutes, and allow the "Highest Vision" of your life to be revealed to you. When you are at a healthy weight, what are you able to do? Who are you able to be? How does this feel? Why is this important to you? When you have a clear sense of this vision, take a few notes about your experience. Use this soulful motivation to ensure your success!
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
In general, we are motivated into action by two things – avoidance of pain, and attraction of pleasure. With your weight loss plan or eating disorder recovery, which of these motivators is driving you? You don't want to endure joint pain, difficulty breathing, heartburn, puffy cheeks, weakness or the many other symptoms of obesity and eating disorders any longer. Most people use avoidance of pain to motivate themselves to change. However, if your pain dissipates, then your motivation to change can also wane. A more powerful way to effect change is to use the pleasure of a positive outcome to help propel you forward. Close your eyes for a few minutes, and allow the "Highest Vision" of your life to be revealed to you. When you are at a healthy weight, what are you able to do? Who are you able to be? How does this feel? Why is this important to you? When you have a clear sense of this vision, take a few notes about your experience. Use this soulful motivation to ensure your success!
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
Thursday, January 14, 2010
Lose Your Weight Worries With A Walking Meditation
JUST FOR TODAY: Try a "walking meditation" to create peace of mind, and freedom from worries about your weight or eating disorder.
Do you ever wish that you could quiet the chatter that seems to always go on in your mind – about your weight, your body, your calorie intake, and other related worries? It's possible to be in a state of peace, free from those eating disordered and weight obsessed thoughts. The first step is to desire peace of mind. The second step is to realize that you can't hold two thoughts in your mind at the same time. The third step is to go on a "walking meditation," where you deliberately notice your surroundings. You can walk indoors or outdoors, at any time of day, and the idea is to choose a location for your walk with many things to look at and admire. Notice how detailed and creative that piece of art is. Notice the cloud formations and different colors in the sky. Notice the people and things all around you. Notice how for those few minutes of your walking meditation – as you were thinking about your surroundings – your weight worries were gone!
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
Do you ever wish that you could quiet the chatter that seems to always go on in your mind – about your weight, your body, your calorie intake, and other related worries? It's possible to be in a state of peace, free from those eating disordered and weight obsessed thoughts. The first step is to desire peace of mind. The second step is to realize that you can't hold two thoughts in your mind at the same time. The third step is to go on a "walking meditation," where you deliberately notice your surroundings. You can walk indoors or outdoors, at any time of day, and the idea is to choose a location for your walk with many things to look at and admire. Notice how detailed and creative that piece of art is. Notice the cloud formations and different colors in the sky. Notice the people and things all around you. Notice how for those few minutes of your walking meditation – as you were thinking about your surroundings – your weight worries were gone!
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
Wednesday, January 13, 2010
Overcome Emotional Eating Through Emotional Freedom
JUST FOR TODAY: Imagine that you are in a state of emotional freedom. Past regrets or future worries have no power over you. Notice how this frees you from emotional eating.
What's eating you? Are you having thoughts about something from your past, that you just can't seem to let go of? Do you replay it over and over again in your mind, feeling the impact of this event more intensely each time? How is this serving you? Would you like to be free of past regrets?
Are you worried about something in the future? Do you have your own crystal ball, and every time you see into the future, it looks bleak? Are you convinced that something unpleasant is lurking there, that "the other shoe is about to drop"? How is this serving you? Would you like to be free of future worries?
The past is over, and no matter how many times you replay an event in your mind, you can't change it. The future is yet to be, and none of us can predict exactly what will unfold. The only thing that is real is the here and now. This is the key to emotional freedom. If your thoughts drift to the past or the future, gently pull yourself back to the present moment. Stand in integrity in this moment. Affirm that in this moment, all is well. Truly, in this moment, all is well. And you are free.
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
What's eating you? Are you having thoughts about something from your past, that you just can't seem to let go of? Do you replay it over and over again in your mind, feeling the impact of this event more intensely each time? How is this serving you? Would you like to be free of past regrets?
Are you worried about something in the future? Do you have your own crystal ball, and every time you see into the future, it looks bleak? Are you convinced that something unpleasant is lurking there, that "the other shoe is about to drop"? How is this serving you? Would you like to be free of future worries?
The past is over, and no matter how many times you replay an event in your mind, you can't change it. The future is yet to be, and none of us can predict exactly what will unfold. The only thing that is real is the here and now. This is the key to emotional freedom. If your thoughts drift to the past or the future, gently pull yourself back to the present moment. Stand in integrity in this moment. Affirm that in this moment, all is well. Truly, in this moment, all is well. And you are free.
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
Tuesday, January 12, 2010
Improve Your Intuitive Eating Abilities
JUST FOR TODAY: Improve your intuitive eating abilities by paying special attention to how the food you eat affects you. Notice the positive and negative feedback your body is sending you.
Intuitive eating involves eating the type and amount of food that allow your body to function well. Intuitive eating also results in the ability to achieve and maintain a healthy weight. Whether your goal is weight loss or recovery from an eating disorder, intuitive eating can help. But how do you become an intuitive eater, when right now your eating patterns may feel out of control? An important step is to pay attention to how the food that you currently eat makes you feel. After you ate your ham-and-cheese omelette with hash browns and an english muffin, how did you feel? Energized, calm, or sluggish? Bloated, burping, or comfortable? How long was it until you ate again? Five minutes or five hours? What did you eat next, and how did that food affect you? The positive and negative feedback that your body is sending you provides valuable information about which foods can help your body function at its highest levels. Pay special attention to this today!
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed, Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
Intuitive eating involves eating the type and amount of food that allow your body to function well. Intuitive eating also results in the ability to achieve and maintain a healthy weight. Whether your goal is weight loss or recovery from an eating disorder, intuitive eating can help. But how do you become an intuitive eater, when right now your eating patterns may feel out of control? An important step is to pay attention to how the food that you currently eat makes you feel. After you ate your ham-and-cheese omelette with hash browns and an english muffin, how did you feel? Energized, calm, or sluggish? Bloated, burping, or comfortable? How long was it until you ate again? Five minutes or five hours? What did you eat next, and how did that food affect you? The positive and negative feedback that your body is sending you provides valuable information about which foods can help your body function at its highest levels. Pay special attention to this today!
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed, Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
Monday, January 11, 2010
Self-Love, Self-Care and Weight Loss Success
JUST FOR TODAY: Identify the qualities that you most admire in others. Realize that you possess these qualities, too! Use this awareness to deepen your Self-love.
Think of the people in your "inner circle" – the friends and family that you spend the most time with, and feel most connected with. Make a list of the names of these people. What qualities do they possess that attract you to them? Next to each name, write these qualities. For example, "Suzanne is considerate, compassionate, helpful, friendly. Cynthia is dynamic, vibrant, strong, soulful." When you have finished this list, review all of the qualities that you have identified that you most admire in others. You possess these qualities, too! If you did not, how would you know that you value them? Say an affirmation out loud, beginning with "I am...," and state each quality on your list. For example, "I am considerate, compassionate, helpful, friendly, dynamic, vibrant, strong, soulful." Repeat this affirmation several times, until you can really begin to feel its truth about who you really are. Deepening your Self-love results in enhanced Self-care. Try it today and notice how much easier it is to make healthy choices towards your weight loss goal or eating disorder recovery.
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
Think of the people in your "inner circle" – the friends and family that you spend the most time with, and feel most connected with. Make a list of the names of these people. What qualities do they possess that attract you to them? Next to each name, write these qualities. For example, "Suzanne is considerate, compassionate, helpful, friendly. Cynthia is dynamic, vibrant, strong, soulful." When you have finished this list, review all of the qualities that you have identified that you most admire in others. You possess these qualities, too! If you did not, how would you know that you value them? Say an affirmation out loud, beginning with "I am...," and state each quality on your list. For example, "I am considerate, compassionate, helpful, friendly, dynamic, vibrant, strong, soulful." Repeat this affirmation several times, until you can really begin to feel its truth about who you really are. Deepening your Self-love results in enhanced Self-care. Try it today and notice how much easier it is to make healthy choices towards your weight loss goal or eating disorder recovery.
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
Friday, January 8, 2010
Try This For Dessert – Believe In Your Self
JUST FOR TODAY: Believe In Your Self! Have the confidence that all things are possible for you – and trust your intuition to guide you to the success that is already yours!
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado. The poem is an excerpt from "Dr. Dorie's Don't Diet Book," available at amazon.com
The Quest
I searched the world over
I looked high and low
I hunted for the solution
But it never did show
I climbed the highest mountains
I crossed the roughest streams
I hunted for the solution
But it was still a dream
I finally questioned my quest
I focused instead on being free
I hunted for the solution
But it was within me
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado. The poem is an excerpt from "Dr. Dorie's Don't Diet Book," available at amazon.com
Thursday, January 7, 2010
Try This For Dinner – Give To Your Self
JUST FOR TODAY: Give To Your Self! Take five extra minutes to "plant seeds" for your future weight loss or eating disorder recovery goals. You will reap what you sow!
The Garden
The ground lies there before me,
But so little seems to grow.
Why are there no flowers blooming?
You only reap what you sow.
So I must plant the right seeds there,
Then the flowers I seek will show.
Where do I find the seeds that I need?
Go within and you will know.
I planted the seeds and flowers emerged,
And now the blossoms seem to glow.
Aren't these flowers spectacular?
You have made them so.
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado. The poem is an excerpt from "Dr. Dorie's Don't Diet Book," available on amazon.com
Wednesday, January 6, 2010
Try This As A Snack – Express Your Self
JUST FOR TODAY: Express Your Self! When you need guidance to make a decision, go beyond the advice others give you, and listen more deeply within your Self for the intuitive wisdom that is truly right for you.
From Which Direction Does The Wind Blow?
From which direction does the wind blow?
When I try to decide I just don't know.
I can sense a breeze and feel it pulling me,
Yet I wonder if I should follow.
From which direction does the wind blow?
When I sit quietly I begin to know.
I sense which is my direction and which is others,
But I question which way to go.
From which direction does the wind blow?
When I go within I truly know.
And when I'm certain that it's my direction,
I open my arms and trust its flow.
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado. Poem is an excerpt from "Positive Pathways Of Recovery," available from the author.
Tuesday, January 5, 2010
Try This For Lunch – Be True To Your Self
JUST FOR TODAY: Be True To Your Self. Go within, and listen to your intuition. Use this wisdom to guide your eating, exercise, career, relationships – let your intuition guide your life!
Trust Walk
I have memories as a child of going on trust walks
Blindfolded, I was led by the hand
The leader served as my eyes for I could not see
I was guided across the land
I had to place my faith and trust in my leader
If I was to move at all
By letting go of her hand and going on my own
I would just stumble and fall
There are times when we all need guidance
We're on a trust walk again
But now the leader is not outside of us
Our guide is within
Although the way may not seem clear at times
Know that the direction is true
If you trust in your Self you will see
Your path is there in front of you
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado. The poem is an excerpt from "Dr. Dorie's Don't Diet Book," available on amazon.com
Monday, January 4, 2010
Try This For Breakfast – Love Your Self
JUST FOR TODAY: Love your Self. Love your whole Self. Love all aspects of your Self. When you look in the mirror, love the Self you are, right now, today.
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado. The poem is an excerpt from "Dr. Dorie's Don't Diet Book," available on amazon.com
In The Mirror
When I look in the mirror,
What do I see?
Is it my own reflection
Looking back at me?
Do I see someone
I wish I was not?
Do I focus on things
I haven't got?
Or can I feel complete
And give a smile or two?
Can I look at my Self
And say "I Love You"?
For it is with this Self
I must face the day;
And I know Self-acceptance
Is the only way.
I can't live for tomorrow
I've got to live now.
I intend to use my life
As best I know how.
So when I look in the mirror
What do I see?
I see a vision of my Self, being
All that I can be.
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado. The poem is an excerpt from "Dr. Dorie's Don't Diet Book," available on amazon.com
Friday, January 1, 2010
Don't Make A New Year's Resolution To Lose Weight!
JUST FOR TODAY: Focus on what you DO want, not what you DON'T want. Perhaps excess weight is what you don't want. Or, you don't want an eating disorder. What DO you want? Happiness. Health. Balance. Peace. Confidence. Make these qualities your resolution this year!
100 million Americans will start a new diet today. 95% of them will regain any weight they may lose. Make this the year that you DON'T DIET – and you practice Intuitive Self-Care instead. With this process, 95% of my clients accomplish the goals they set – to love the image in the mirror, to make peace with food, to overcome emotional eating, to move towards a life dream, to live one's best life. What would it be like if you made these your resolutions? You might not know how all of these goals will come to fruition. Trust your intuition – the resources you need to succeed are here for you. Happiness. Health. Balance. Peace. Confidence. Start the New Year with these qualities as your resolution, and let weight loss or eating disorder recovery be the outcome of these goals!
©2009 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
100 million Americans will start a new diet today. 95% of them will regain any weight they may lose. Make this the year that you DON'T DIET – and you practice Intuitive Self-Care instead. With this process, 95% of my clients accomplish the goals they set – to love the image in the mirror, to make peace with food, to overcome emotional eating, to move towards a life dream, to live one's best life. What would it be like if you made these your resolutions? You might not know how all of these goals will come to fruition. Trust your intuition – the resources you need to succeed are here for you. Happiness. Health. Balance. Peace. Confidence. Start the New Year with these qualities as your resolution, and let weight loss or eating disorder recovery be the outcome of these goals!
©2009 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
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