JUST FOR TODAY: Take one step out of your comfort zone, and take one step into living the life of your dreams!
Your highest and best life begins where your comfort zone ends. A comfort zone can serve a purpose, almost like a cocoon, providing protection during a time of transformation. But if you are a butterfly, how is it serving you and the world if you are clinging to your cocoon? Test your wings, and experience being free of your comfort zone. You don't have to venture far away, and you can return to your sense of safety if you need to. But you just might discover how joyful your new experience is, and realize that there is no turning back. When you are free of eating disorder behaviors, free of worry about what other people think, free of any beliefs which limit success – then the life of your dreams is yours!
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
Friday, July 23, 2010
Wednesday, July 21, 2010
How Complete Recovery Feels
JUST FOR TODAY: Honor your feelings as you experience endings and welcome new beginnings as part of your journey of recovery.
As part of your eating disorder recovery, you have learned very much about yourself, your feelings and your true needs. You have gradually let go of binge eating, purging, restrictive eating, and any other eating disordered behavior. You find yourself at peace with food, able to eat intuitively while trusting your body to be a healthy weight. You have discovered positive ways of dealing with any challenges you encounter. You know what it's like to enjoy complete recovery. You remember all of the significant people and situations, serving as guides on your path of freedom. You have created anchors, which symbolize what recovery means to you. You have a range of emotions as you reflect upon your eating disordered past, and experience its ending. You witness the sunrise, with the eyes of your soul, and you welcome your new beginning. This day and every day, you are free!
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
As part of your eating disorder recovery, you have learned very much about yourself, your feelings and your true needs. You have gradually let go of binge eating, purging, restrictive eating, and any other eating disordered behavior. You find yourself at peace with food, able to eat intuitively while trusting your body to be a healthy weight. You have discovered positive ways of dealing with any challenges you encounter. You know what it's like to enjoy complete recovery. You remember all of the significant people and situations, serving as guides on your path of freedom. You have created anchors, which symbolize what recovery means to you. You have a range of emotions as you reflect upon your eating disordered past, and experience its ending. You witness the sunrise, with the eyes of your soul, and you welcome your new beginning. This day and every day, you are free!
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
Tuesday, July 20, 2010
Supporting Your Family To Support You
JUST FOR TODAY: If you are confronted about eating too much (or too little), be honest with those who care about you.
You just returned home after a trip to a local ice cream parlor with your family, and you decide you'd like to take a shower. Your Mother checks on you, concerned you might be in the bathroom purging. Be honest – tell your Mother that you're really just taking a shower. Or, if you do feel overly full after eating ice cream, share that with her, and spend time with your family until the full feeling passes. Perhaps you went to the ice cream parlor with your family, but didn't get anything, while everyone else in your family did. Your Mother shakes her head, comments about how thin you are, and how concerned she is that you don't even want a bite of ice cream. Be honest – tell your Mother that you're not in the mood for ice cream. Or, if you do want ice cream but you're anxious about eating it, share that with her, and try a bite while you have family support. Support your family to best support your recovery.
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
You just returned home after a trip to a local ice cream parlor with your family, and you decide you'd like to take a shower. Your Mother checks on you, concerned you might be in the bathroom purging. Be honest – tell your Mother that you're really just taking a shower. Or, if you do feel overly full after eating ice cream, share that with her, and spend time with your family until the full feeling passes. Perhaps you went to the ice cream parlor with your family, but didn't get anything, while everyone else in your family did. Your Mother shakes her head, comments about how thin you are, and how concerned she is that you don't even want a bite of ice cream. Be honest – tell your Mother that you're not in the mood for ice cream. Or, if you do want ice cream but you're anxious about eating it, share that with her, and try a bite while you have family support. Support your family to best support your recovery.
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
Monday, July 19, 2010
Swimsuits And Body Image
JUST FOR TODAY: Stay cool at the pool, and feel great regardless of your weight.
Whether you're overweight and concerned about your jiggly thighs, or anorexic and troubled by your knobby knees, it can be challenging for many people to put on a swimsuit and go to a public pool or lake. To overcome your anxiety, find a swimsuit that is the most flattering for your body type. Draw the focus to parts of your body that you feel good about, and enhance your figure with colors or unique designs. If you feel a bit "naked," select a coverup which has a nice fabric, and wear this to the edge of the pool when you're ready to take a swim. While you're at the swimming facility, notice the various shapes and sizes of other people – without comparing yourself, simply noticing the differences. As you feel more comfortable, try walking to the edge of the pool without your coverup. Walk confidently, and enjoy the experience of being in your body. Feel the cool water on your skin, and feel the motion of your body as you swim. You can feel great regardless of your weight.
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
Whether you're overweight and concerned about your jiggly thighs, or anorexic and troubled by your knobby knees, it can be challenging for many people to put on a swimsuit and go to a public pool or lake. To overcome your anxiety, find a swimsuit that is the most flattering for your body type. Draw the focus to parts of your body that you feel good about, and enhance your figure with colors or unique designs. If you feel a bit "naked," select a coverup which has a nice fabric, and wear this to the edge of the pool when you're ready to take a swim. While you're at the swimming facility, notice the various shapes and sizes of other people – without comparing yourself, simply noticing the differences. As you feel more comfortable, try walking to the edge of the pool without your coverup. Walk confidently, and enjoy the experience of being in your body. Feel the cool water on your skin, and feel the motion of your body as you swim. You can feel great regardless of your weight.
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
Wednesday, July 14, 2010
What To Do When You "Don't Feel Like It"
JUST FOR TODAY: If you have a commitment to fulfill, but you "just don't feel like it," check in with your intuition about how to proceed.
Perhaps you're feeling tired, or stressed, or depressed – but you have an engagement that you are supposed to attend. Based on your mood, you really don't feel like participating in this event. Pause to check in with your intuition about what you really need. Do you need to cancel your attendance, and make another plan to nurture yourself? Or, do you need to encourage yourself to go to the event, knowing that you'll enjoy yourself once you get there? How will you feel if you change your plans? How will you feel if you follow through? Notice which choice will help you feel better, and follow through with it, knowing you are practicing Intuitive Self-Care.
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
Perhaps you're feeling tired, or stressed, or depressed – but you have an engagement that you are supposed to attend. Based on your mood, you really don't feel like participating in this event. Pause to check in with your intuition about what you really need. Do you need to cancel your attendance, and make another plan to nurture yourself? Or, do you need to encourage yourself to go to the event, knowing that you'll enjoy yourself once you get there? How will you feel if you change your plans? How will you feel if you follow through? Notice which choice will help you feel better, and follow through with it, knowing you are practicing Intuitive Self-Care.
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
Tuesday, July 13, 2010
A Mile Begins With A Single Step
JUST FOR TODAY: If you're trying to improve your fitness, consider small steps you can take which guarantee your success.
If you are currently sedentary, create a "stretch goal" that you'd like to achieve after a period of time, such as walking a mile. Next, create an action plan based on your current level of fitness, using small steps you can easily complete. For example, if your goal is to be able to walk a mile, you might begin with a walk around the block. If that feels like too much, then try marching in place for one minute. Consider the type and amount of movement that your body can handle, and gradually build on that. March in place for two minutes, then three, until you are able to walk around the block. Before you know it, you'll be walking a mile with ease. Many people abandon their fitness plans because they do too much too soon. With incremental increases, you will minimize your risk of injury, and maximize your success.
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
If you are currently sedentary, create a "stretch goal" that you'd like to achieve after a period of time, such as walking a mile. Next, create an action plan based on your current level of fitness, using small steps you can easily complete. For example, if your goal is to be able to walk a mile, you might begin with a walk around the block. If that feels like too much, then try marching in place for one minute. Consider the type and amount of movement that your body can handle, and gradually build on that. March in place for two minutes, then three, until you are able to walk around the block. Before you know it, you'll be walking a mile with ease. Many people abandon their fitness plans because they do too much too soon. With incremental increases, you will minimize your risk of injury, and maximize your success.
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
Monday, July 12, 2010
Does This Make Me Look Fat?
JUST FOR TODAY: Refrain from asking others about your appearance, and trust your intuition about what to wear.
You dig through your closet, and discover a beautiful dress that you haven't worn it a while. You try it on, and you love how the fabric feels. You twirl, allowing the dress to flow with you as you move. You had forgotten how much you love to wear this dress. You glance in the mirror, and suddenly you wonder, "Does this make me look fat?" You want someone else's opinion – your roommate, your partner, your neighbor, your friend. Dare you wear this dress in public? What will others think? Then you close your eyes, and twirl once again, feeling the soft fabric against your body. You decide that you will wear this dress today, because you feel good in it.
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
You dig through your closet, and discover a beautiful dress that you haven't worn it a while. You try it on, and you love how the fabric feels. You twirl, allowing the dress to flow with you as you move. You had forgotten how much you love to wear this dress. You glance in the mirror, and suddenly you wonder, "Does this make me look fat?" You want someone else's opinion – your roommate, your partner, your neighbor, your friend. Dare you wear this dress in public? What will others think? Then you close your eyes, and twirl once again, feeling the soft fabric against your body. You decide that you will wear this dress today, because you feel good in it.
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
Friday, July 9, 2010
Being "Good Enough"
JUST FOR TODAY: Have confidence in who you are and what you have right now, knowing you are already "good enough."
Yes, you are "good enough" right now! There may be changes that you'd like to make to improve your health, your relationships, your career, or other aspects of your life. It's OK to want to change – but set your goals for change from a place of unconditional love and acceptance for who you currently are and what you already have. If you strive to change from a belief of lack or limitation, then you will never be enough or have enough. However, if you honor that you already are enough and have enough, then you open yourself to be and have more – without attachment to the outcome.
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
Yes, you are "good enough" right now! There may be changes that you'd like to make to improve your health, your relationships, your career, or other aspects of your life. It's OK to want to change – but set your goals for change from a place of unconditional love and acceptance for who you currently are and what you already have. If you strive to change from a belief of lack or limitation, then you will never be enough or have enough. However, if you honor that you already are enough and have enough, then you open yourself to be and have more – without attachment to the outcome.
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
Thursday, July 8, 2010
Use A "MAP" To Stay On Your Positive Pathway
JUST FOR TODAY: Develop a "MAP" with strategies to help you get back on track if you start heading off course.
You're following your pathway of Intuitive Self-Care and things are going well – then suddenly, you're faced with several challenges in your life. It's as if you're in a torrential downpour, making your positive pathway difficult to see. The next thing you know, you have veered far off your path, and you find yourself lost in a dark place. But then you remember you have your "MAP" – My Action Plan – to help you find your pathway again. What does a MAP include? Specific strategies that you can implement to help you get back on track, such as reviewing the routine of Self-Care that has worked for you in the past, reading key affirmations to renew your motivation, or scheduling an appointment with your counselor to assist as your guide. If you don't have a MAP, make one today, when you can see your pathway clearly. Then, you'll have it to refer to if a storm hits and you get off course. With a MAP, you may never get lost again!
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, CO
You're following your pathway of Intuitive Self-Care and things are going well – then suddenly, you're faced with several challenges in your life. It's as if you're in a torrential downpour, making your positive pathway difficult to see. The next thing you know, you have veered far off your path, and you find yourself lost in a dark place. But then you remember you have your "MAP" – My Action Plan – to help you find your pathway again. What does a MAP include? Specific strategies that you can implement to help you get back on track, such as reviewing the routine of Self-Care that has worked for you in the past, reading key affirmations to renew your motivation, or scheduling an appointment with your counselor to assist as your guide. If you don't have a MAP, make one today, when you can see your pathway clearly. Then, you'll have it to refer to if a storm hits and you get off course. With a MAP, you may never get lost again!
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, CO
Wednesday, July 7, 2010
Prevent Overeating From Becoming Binge Eating
JUST FOR TODAY: If you overeat, be gentle with yourself, and discover how to prevent a binge.
You weren't paying attention to how much or how fast you were eating, and suddenly you find yourself overly full. You think, "Well, I've already blown it, so I might as well eat more." At this moment, you have a choice. You can turn overeating into binge eating, or you can forgive yourself for your lapse in intuitive eating and learn from the experience. Why weren't you paying attention as you were eating? What emotions may have been triggers for you? How can you be gentle with yourself about this incident? Feeling of fullness often pass within 30 minutes. If you binge, you'll feel exponentially more full, and that type of fullness can be very painful, often lasting for several hours. Reclaim you power over food by making the choice to prevent overeating from becoming binge eating.
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
You weren't paying attention to how much or how fast you were eating, and suddenly you find yourself overly full. You think, "Well, I've already blown it, so I might as well eat more." At this moment, you have a choice. You can turn overeating into binge eating, or you can forgive yourself for your lapse in intuitive eating and learn from the experience. Why weren't you paying attention as you were eating? What emotions may have been triggers for you? How can you be gentle with yourself about this incident? Feeling of fullness often pass within 30 minutes. If you binge, you'll feel exponentially more full, and that type of fullness can be very painful, often lasting for several hours. Reclaim you power over food by making the choice to prevent overeating from becoming binge eating.
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
Tuesday, July 6, 2010
How To Use An "Intuitive Eating Journal"
JUST FOR TODAY: Try using an "Intuitive Eating Journal," and discover how this tool can help you achieve a healthy weight.
You may have kept a "food diary" in the past, where you measured every morsel you consumed, wrote it all down, and totaled up the calories. Then, you probably berated yourself for how badly you ate, felt hopeless about ever losing weight, and then gorged on food as you tore your diary into tiny pieces. If this sounds familiar, then you are probably very resistant to recording what you consume. But what if you didn't have to measure your food? What if you didn't have to compute the calories? What if you didn't criticize yourself? An "Intuitive Eating Journal" involves taking notes about your overall experience with what you eat and drink, to enhance your awareness what helps you feel your best. Keep your journal simple – for example, record the time of day, generally what you ate, and any other notes you desire. Be gentle as you review your entries, encouraging yourself with positive feedback. By enhancing your intuitive abilities, you naturally achieve a healthy weight.
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
You may have kept a "food diary" in the past, where you measured every morsel you consumed, wrote it all down, and totaled up the calories. Then, you probably berated yourself for how badly you ate, felt hopeless about ever losing weight, and then gorged on food as you tore your diary into tiny pieces. If this sounds familiar, then you are probably very resistant to recording what you consume. But what if you didn't have to measure your food? What if you didn't have to compute the calories? What if you didn't criticize yourself? An "Intuitive Eating Journal" involves taking notes about your overall experience with what you eat and drink, to enhance your awareness what helps you feel your best. Keep your journal simple – for example, record the time of day, generally what you ate, and any other notes you desire. Be gentle as you review your entries, encouraging yourself with positive feedback. By enhancing your intuitive abilities, you naturally achieve a healthy weight.
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
Sunday, July 4, 2010
Independence Day!
JUST FOR TODAY: Embrace the "freedom point" – where you are completely free of the extremes of eating disorders and weight issues.
What would it be like to be FREE of your problems with eating and weight? To be FREE of restrictive eating and binge eating? To be FREE of anorexia and obesity? With the process of Intuitive Self-Care, you can enjoy this life of freedom! Take a few minutes to review your weight loss or eating disorder recovery process, and renew your commitment with some intuitive additions or deletions. Consider what will take you one step closer to the "freedom point" – where you love your body and your entire life.
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
What would it be like to be FREE of your problems with eating and weight? To be FREE of restrictive eating and binge eating? To be FREE of anorexia and obesity? With the process of Intuitive Self-Care, you can enjoy this life of freedom! Take a few minutes to review your weight loss or eating disorder recovery process, and renew your commitment with some intuitive additions or deletions. Consider what will take you one step closer to the "freedom point" – where you love your body and your entire life.
©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado
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