JUST FOR TODAY: Enroll in a class which allows you to learn something new or enhance a current talent – such as gardening, painting or dancing.
To overcome your eating disorder, you need to replace it with something else – something fun! There are classes available at local colleges, churches and businesses. Take a class to improve one of your current skills, or try something new! Have you ever made ceramic pottery? Written poetry? Prepared sushi? Consider all of the possible activities you can enjoy, and research your options. Sign up for classes on your own and make new friends, or invite one of your current friends to join you. Practice Intuitive Self-Care by giving your Self the gift of a new activity!
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
Thursday, June 24, 2010
Wednesday, June 23, 2010
The School Of Life
JUST FOR TODAY: Notice the "teachers" that show up for you over the course of your day, and be open to the "lessons" which help you move forward on your pathway of recovery.
Your partner. Your neighbor. Your bank teller. Everyone you encounter can be a "teacher" for you. Sometimes the "lesson" may be very obvious, and other times more subtle. There is something to learn from every experience you have throughout your day. Pay special attention to your learning opportunities by taking note of direct and indirect messages from others. Be open to the signs which are guiding you on your pathway of eating disorder recovery and achieving a healthy weight. Notice what you are being directed towards or away from. In the "School of Life," you get an "A" for awareness.
©2010 by "Dr. Dorie McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
Your partner. Your neighbor. Your bank teller. Everyone you encounter can be a "teacher" for you. Sometimes the "lesson" may be very obvious, and other times more subtle. There is something to learn from every experience you have throughout your day. Pay special attention to your learning opportunities by taking note of direct and indirect messages from others. Be open to the signs which are guiding you on your pathway of eating disorder recovery and achieving a healthy weight. Notice what you are being directed towards or away from. In the "School of Life," you get an "A" for awareness.
©2010 by "Dr. Dorie McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
Tuesday, June 22, 2010
Being On A Diet Without Dieting
JUST FOR TODAY: If you have dietary guidelines that you need to adhere to, such as a "gluten-free diet," use your intuition to guide you.
You may have been diagnosed with celiac disease, or have an intolerance to gluten (a protein found in wheat and some other grains). If this is the case, then you have been advised to avoid all foods which contain wheat and gluten. Goodbye pasta, bread, pizza, cookies, cake. Hello deprivation. But wait – there are gluten-free versions of all of those foods. Yes, you can have your cake and eat it, too! Do you want to? Try the gluten-free foods and decide how you like them. Make it a choice to have gluten-free substitutes – or not. Whether you are gluten intolerant, lactose (milk sugar) intolerant, diabetic, or have any other issue that requires you to modify your food intake, use your intuition to guide you within the parameters of what is recommended for you. Don't feel deprived – do make choices that satisfy you.
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
You may have been diagnosed with celiac disease, or have an intolerance to gluten (a protein found in wheat and some other grains). If this is the case, then you have been advised to avoid all foods which contain wheat and gluten. Goodbye pasta, bread, pizza, cookies, cake. Hello deprivation. But wait – there are gluten-free versions of all of those foods. Yes, you can have your cake and eat it, too! Do you want to? Try the gluten-free foods and decide how you like them. Make it a choice to have gluten-free substitutes – or not. Whether you are gluten intolerant, lactose (milk sugar) intolerant, diabetic, or have any other issue that requires you to modify your food intake, use your intuition to guide you within the parameters of what is recommended for you. Don't feel deprived – do make choices that satisfy you.
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
Monday, June 21, 2010
Improve Your Body Image
JUST FOR TODAY: You can have a positive body image no matter what your body size is. Create a sense of Self that feels good!
How is it that you can feel pretty good about your body one minute, and then feel fat the next? Did your body instantly gain weight? No. But your body image gained weight. Your body image is your perception of your body. Because body image is a mental impression, you can improve your body image by changing your mind. Try this experiment. First, imagine your body as being very heavy, as if there are very heavy blankets on top of all of the parts of your body. How does this feel? Next, imagine your body as being very light, as if your body is porous and without substance. How does this feel? Now, return to your regular form. How does this feel? Which body image did you like the best? You have the ability to create any mental image of your body, so why not create one that you like?
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
How is it that you can feel pretty good about your body one minute, and then feel fat the next? Did your body instantly gain weight? No. But your body image gained weight. Your body image is your perception of your body. Because body image is a mental impression, you can improve your body image by changing your mind. Try this experiment. First, imagine your body as being very heavy, as if there are very heavy blankets on top of all of the parts of your body. How does this feel? Next, imagine your body as being very light, as if your body is porous and without substance. How does this feel? Now, return to your regular form. How does this feel? Which body image did you like the best? You have the ability to create any mental image of your body, so why not create one that you like?
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
Friday, June 18, 2010
See Your Success
JUST FOR TODAY: Create a "movie in your mind" of the weight loss or eating disorder success you truly desire.
Whether you are aware of it or not, you create an image in your mind of anything you do before you do it. You see yourself having a bowl of cereal with strawberries and milk, and then you find yourself enjoying your breakfast. You see yourself binge eating on the entire box of cereal, and then you find yourself in the middle of a binge. Which of these two scenarios would you prefer? Be aware of the "movies in your mind," and pause to create a mental picture of success. If you become aware of a desire to binge, purge, or engage in any eating disorder behavior, pause to notice the image you have in your mind. Next, create a new image which offers a healthy alternative. See this image as clearly as you can, and see yourself acting on your healthy choice. See your success and it is yours!
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
Whether you are aware of it or not, you create an image in your mind of anything you do before you do it. You see yourself having a bowl of cereal with strawberries and milk, and then you find yourself enjoying your breakfast. You see yourself binge eating on the entire box of cereal, and then you find yourself in the middle of a binge. Which of these two scenarios would you prefer? Be aware of the "movies in your mind," and pause to create a mental picture of success. If you become aware of a desire to binge, purge, or engage in any eating disorder behavior, pause to notice the image you have in your mind. Next, create a new image which offers a healthy alternative. See this image as clearly as you can, and see yourself acting on your healthy choice. See your success and it is yours!
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
Thursday, June 17, 2010
Asking For What You Need
JUST FOR TODAY: Assertively ask for what you need, and you won't need excess food.
Imagine that you're cooking dinner for yourself and your spouse (or roommate or friend), and you're very busy with all of the preparation. You're also aware of other tasks around the house that need to be tended to, and that you'd really like some help with. As you're working in the kitchen, and thinking about all the other work that needs to be done, your spouse walks through the kitchen to see how you're doing with the cooking, and then goes into the living room and starts watching television. You feel your anger rising – along with your hunger level. "Why didn't he ask if I needed any help? Doesn't he know how much needs to be done around here? How dare he just sit there and relax while I'm so busy"? Then you remember that he can't read your mind. You pause from your cooking for a moment, and go into the living room. You think about yelling, "Get of your lazy a** and help me!" Instead, you say in an caring tone, "There's a lot that I need help with while I'm cooking dinner, that you may not be aware of. Can you please help me with X, Y or Z?" Assertively ask for what you need, and you won't need to stuff your feelings with food.
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
Imagine that you're cooking dinner for yourself and your spouse (or roommate or friend), and you're very busy with all of the preparation. You're also aware of other tasks around the house that need to be tended to, and that you'd really like some help with. As you're working in the kitchen, and thinking about all the other work that needs to be done, your spouse walks through the kitchen to see how you're doing with the cooking, and then goes into the living room and starts watching television. You feel your anger rising – along with your hunger level. "Why didn't he ask if I needed any help? Doesn't he know how much needs to be done around here? How dare he just sit there and relax while I'm so busy"? Then you remember that he can't read your mind. You pause from your cooking for a moment, and go into the living room. You think about yelling, "Get of your lazy a** and help me!" Instead, you say in an caring tone, "There's a lot that I need help with while I'm cooking dinner, that you may not be aware of. Can you please help me with X, Y or Z?" Assertively ask for what you need, and you won't need to stuff your feelings with food.
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
Tuesday, June 8, 2010
Self-Time
JUST FOR TODAY: Consider how you can enjoy some extra Self-Time!
I am on VACATION until June 17th! Dr. Dorie's Ditties will return then. I considered writing a series of articles that would have automatically posted to this blog each day while I was away. Instead, I chose to have more Self-Time in advance of my trip. What a concept to take a few things "off my plate" before my trip! It is my intention to relax, retreat and renew for the next 9 days. I hope this inspires you to enjoy some Self-Time, too!
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
I am on VACATION until June 17th! Dr. Dorie's Ditties will return then. I considered writing a series of articles that would have automatically posted to this blog each day while I was away. Instead, I chose to have more Self-Time in advance of my trip. What a concept to take a few things "off my plate" before my trip! It is my intention to relax, retreat and renew for the next 9 days. I hope this inspires you to enjoy some Self-Time, too!
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
Thursday, June 3, 2010
Sharing Your Gifts With Others
JUST FOR TODAY: Share something special with someone special. Give the gift of your Self to someone else.
What is something special about you? Contemplate your defining characteristics. What makes you the unique you that you are? Consider your specific talents. Is there something that you can share with someone else, so they can experience something new or perhaps learn from you? Think about your favorite activities. Is there someone who would benefit from participating in one of these activities with you? Dig deeper, to your core beliefs and essence. Is there something that you can express to someone else, to connect with them at a deeper level? You are a gift. Share the gift of your Self with others, in your own special way today.
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
What is something special about you? Contemplate your defining characteristics. What makes you the unique you that you are? Consider your specific talents. Is there something that you can share with someone else, so they can experience something new or perhaps learn from you? Think about your favorite activities. Is there someone who would benefit from participating in one of these activities with you? Dig deeper, to your core beliefs and essence. Is there something that you can express to someone else, to connect with them at a deeper level? You are a gift. Share the gift of your Self with others, in your own special way today.
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
Wednesday, June 2, 2010
Feeling "MAPPY"
JUST FOR TODAY: Check in with your emotional state, and realize you may be feeling more than one feeling at a time – create your own new feeling word to describe it!
How are you feeling right now? A little mad about a coworker's decision, and also happy about resolving a conflict? Mad + hAPPY = MAPPY! Perhaps you're feeling nervous about an appointment that you have later today, but also excited about what you expect the outcome to be? Nervous + eXCITED = NEXCITED! Does this concept of making up a new word to describe a combination of emotions seem silly, but also fun? SILLy + fUN = SILLUN! Sometimes the process of identifying emotions can be challenging, especially if you realize that you have some uncomfortable feelings. But realizing that you also have some pleasant emotions can help create a sense of emotional balance. Making up your own feeling words can lighten up your overall emotional state. And a lighter emotional state leads to a lighter weight – without emotional eating to weigh you down. BALanced + frEE = BALEE!
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & obesity Treatment Specialist – Denver, Colorado
How are you feeling right now? A little mad about a coworker's decision, and also happy about resolving a conflict? Mad + hAPPY = MAPPY! Perhaps you're feeling nervous about an appointment that you have later today, but also excited about what you expect the outcome to be? Nervous + eXCITED = NEXCITED! Does this concept of making up a new word to describe a combination of emotions seem silly, but also fun? SILLy + fUN = SILLUN! Sometimes the process of identifying emotions can be challenging, especially if you realize that you have some uncomfortable feelings. But realizing that you also have some pleasant emotions can help create a sense of emotional balance. Making up your own feeling words can lighten up your overall emotional state. And a lighter emotional state leads to a lighter weight – without emotional eating to weigh you down. BALanced + frEE = BALEE!
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & obesity Treatment Specialist – Denver, Colorado
Tuesday, June 1, 2010
Extreme Hunger And Fullness
JUST FOR TODAY: Listen more intently to your hunger and fullness levels, and respond before you reach extremes.
Sometimes we might say or hear comments such as, "I'm starving!" or "I couldn't eat another bite." What do these phrases really mean? If you are "starving," on a scale of 0-10 (0=no hunger, 10=hungry to the extreme), how does that register? What does a "10" really feel like? If you say you're "starving," are you really at a "10"? Or perhaps a "9" or "8"? What's the difference? And, most importantly, what do you need? How can you best respond to your hunger at its different levels? With regard to fullness, what does it imply that you "can't eat another bite," on a scale of 0-10 (0=no fullness, 10=full beyond measure)? If you did eat another bite, what would that feel like? At what level of hunger and fullness do you feel your best? Do you need to eat when you feel like you reach a "7" rather than getting too hungry and reaching a "10"? Do you need to put the rest of your meal aside if you feel like you reach a "7" rather than cleaning your plate and reaching a "10"? Be an intuitive eater today by listening more closely to your hunger and fullness levels, and respond before you reach extremes.
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
Sometimes we might say or hear comments such as, "I'm starving!" or "I couldn't eat another bite." What do these phrases really mean? If you are "starving," on a scale of 0-10 (0=no hunger, 10=hungry to the extreme), how does that register? What does a "10" really feel like? If you say you're "starving," are you really at a "10"? Or perhaps a "9" or "8"? What's the difference? And, most importantly, what do you need? How can you best respond to your hunger at its different levels? With regard to fullness, what does it imply that you "can't eat another bite," on a scale of 0-10 (0=no fullness, 10=full beyond measure)? If you did eat another bite, what would that feel like? At what level of hunger and fullness do you feel your best? Do you need to eat when you feel like you reach a "7" rather than getting too hungry and reaching a "10"? Do you need to put the rest of your meal aside if you feel like you reach a "7" rather than cleaning your plate and reaching a "10"? Be an intuitive eater today by listening more closely to your hunger and fullness levels, and respond before you reach extremes.
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
Subscribe to:
Comments (Atom)
Posts
