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
Wednesday, March 31, 2010
Tuesday, March 30, 2010
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
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
Thursday, March 25, 2010
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
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
Wednesday, March 24, 2010
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
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
Tuesday, March 23, 2010
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
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
Monday, March 22, 2010
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
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
Friday, March 19, 2010
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
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
Thursday, March 18, 2010
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
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
Wednesday, March 17, 2010
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
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
Tuesday, March 16, 2010
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
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
Monday, March 15, 2010
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
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
Friday, March 12, 2010
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
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
Thursday, March 11, 2010
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
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
Wednesday, March 10, 2010
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
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
Tuesday, March 9, 2010
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
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
Monday, March 8, 2010
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
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
Friday, March 5, 2010
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
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
Thursday, March 4, 2010
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
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
Wednesday, March 3, 2010
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
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
Tuesday, March 2, 2010
"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
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
Monday, March 1, 2010
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
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
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