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
Thursday, April 29, 2010
Wednesday, April 28, 2010
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
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
Tuesday, April 27, 2010
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
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
Monday, April 26, 2010
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
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
Thursday, April 22, 2010
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
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
Wednesday, April 21, 2010
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
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
Tuesday, April 20, 2010
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
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
Monday, April 19, 2010
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
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
Friday, April 16, 2010
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
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
Thursday, April 15, 2010
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
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
Wednesday, April 14, 2010
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
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
Tuesday, April 13, 2010
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
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
Monday, April 12, 2010
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
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
Friday, April 9, 2010
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
"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
Thursday, April 8, 2010
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
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
Wednesday, April 7, 2010
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
"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
Tuesday, April 6, 2010
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
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
Monday, April 5, 2010
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
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
Friday, April 2, 2010
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
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
Thursday, April 1, 2010
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
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
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