Extend Your Support System

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

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

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

Your Body's Built-In Calorie Counter

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

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

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

Beyond The Number On The Bathroom Scale

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

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

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

Open The Door To Your Success

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

Open The Door

I have found such peace here within

Things often are so stormy outside

I know I feel safer in my space

I'm just trying to meet my needs

But I'm hiding from reality

Then I wonder if I've been running away

Things may not be so rough out there

I know I need to give life a try

I'm going to open the door and see

And I'll make my own reality

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

Real Beauty

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

Sunset

The sun sets and marks the end of another day

I am captivated with the beauty and wish it would stay

Today I have felt so complete and so whole

There is a life force emanating from my soul

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

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

And yet as the sun moves behind the trees

I'm aware of a calmness inside of me

The beauty does not end because the day is done

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

Behind the clouds sometimes the sun will be hidden

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

I can face life tomorrow with my arms open wide

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

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

I can bring my own beautiful sunset to everything I do

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

Feeling All Right

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

Revelation

Here I am again, faced with opportunity

Dwelling in possibility

But what happened to stability?

Once stifled by insecurity

I now trust in my creativity

But why do I feel such vulnerability?

On my path I see with clarity

Often filled with tranquility

But why do I still need validity?

Without a net of safety

I really feel the pull of gravity

Doesn't it make sense I seek security?

With self-affirmation

Comes validation

Then revelation

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

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

Let go of what is contributing to any immobility

To grow, blossom and flourish is my destiny

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

Break Free Of Old Ways Of Eating & Exercising

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

Free Of The Mold

For so long I was stuck in a mold

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

Hating what I'd see.

Now I have broken myself out of that confine

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

Letting myself be.

Trusting my own intuition for what's right

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

Loving the new me.

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

The Comparing Game

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

The Comparing Game

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

Here I go playing that comparing game again

Yet I know this is a game I can never win

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

I start to focus on what I haven't got

Yet I truly do already have quite a lot

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

Sometimes being different seems so wrong

Yet being unique lets me sing my own song

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

There is beauty as far as I can see 

Yet I mostly notice the allure of me

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

Successful Thinking Leads To A Successful Life

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

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

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

Feed Your True Hunger

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

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

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

Your Eating Disorder & Obesity Story

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

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

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

Three Bites Can Satisfy Food Cravings

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

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

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

Overcoming Fear Of Weight Gain

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

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

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

Dealing With The Emotional Desire To Eat

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

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

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

Learning From Food Cravings

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

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

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

A Sexy Body Image

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

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

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