tag:blogger.com,1999:blog-13335849837693579122024-02-22T23:42:46.495-08:00Make Peace With FoodIs your eating out of control? Dr. Nina helps you identify and process what's eating "at" you instead of focusing on food.Dr. Nina http://www.blogger.com/profile/12494781884575250461noreply@blogger.comBlogger178125tag:blogger.com,1999:blog-1333584983769357912.post-61230930216371005542020-03-30T09:52:00.003-07:002020-03-30T12:56:57.000-07:00How To Stay Calm When You're Anxious About Coronavirus (or anything else!)<span style="font-family: "times" , "times new roman" , serif; font-size: x-large;">These are uncertain and anxious times. It's no surprise that lots of folks are stress eating, binge eating, or using bulimia or restricting as a way to manage the anxiety of living through a global pandemic.</span><br />
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<span style="font-family: "times" , "times new roman" , serif; font-size: x-large;">This is a scary time and we're all vulnerable. That's why I'm so pleased to share this guest post by Dr. Bob Rich, psychologist and author of 18 books. This excerpt from his latest book helps us feel calmer during a time of global anxiety.</span><br />
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<span style="font-family: "times" , "times new roman" , serif; font-size: x-large;">Using his guided imagery techniques, you'll soon be feeling more relaxed and less anxious...</span><br />
<span style="font-family: "times" , "times new roman" , serif; font-size: x-large;"><br /></span><span style="font-family: "times" , "times new roman" , serif; font-size: x-large;">The following is an excerpt from Dr. Bob's book, <i>From Depression to Contentment: A self-therapy guide</i>:</span><br />
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<span style="font-family: "times" , "times new roman" , serif; font-size: x-large;"><b>Guided Imagery</b></span></h2>
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<span lang="EN-US"><span style="font-family: "times" , "times new roman" , serif; font-size: x-large;">One way of putting peace into your heart is by going on a little inner journey. Tell yourself a story, and live it within your imagination, as vividly as possible. </span></span></div>
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<span lang="EN-US"><span style="font-family: "times" , "times new roman" , serif; font-size: x-large;">Actually, this is the technique of hypnosis, so, good guided imagery is self-hypnosis. This technique takes you into a trance state, which is nothing mysterious. </span></span></div>
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<span lang="EN-US"><span style="font-family: "times" , "times new roman" , serif; font-size: x-large;">If you’ve ever felt as if no time had passed, but you’ve done something like reading a good book, driving from A to B, or doing the ironing, then you’ve been in a trance state.<u></u><u></u></span></span></div>
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<span lang="EN-US"><span style="font-family: "times" , "times new roman" , serif; font-size: x-large;">Guided imagery can have up to six components, but it isn’t necessary to use all six.<u></u><u></u></span></span></div>
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<span lang="EN-US"><span style="font-family: "times" , "times new roman" , serif; font-size: medium;"><span style="font-size: x-large;">Relaxation</span></span></span></h2>
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<span style="text-align: -webkit-auto;"><span style="font-family: "times" , "times new roman" , serif; font-size: x-large;">Here is a relaxation script. Close your eyes, and imagine a source of Healing Light out in space. This can be almost anything: </span></span></div>
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<span style="text-align: -webkit-auto;"><span style="font-family: "times" , "times new roman" , serif; font-size: x-large;">God, an angel, your long-dead, beloved grandmother, a glowing planet, or an entire galaxy. </span></span></div>
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<span style="text-align: -webkit-auto;"><span style="font-family: "times" , "times new roman" , serif; font-size: x-large;">One client imagined it as the dog of her childhood, whose name had been Angel.</span></span></div>
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<span lang="EN-US"><span style="font-family: "times" , "times new roman" , serif; font-size: x-large;">Invite this healing light to shine on top of your head. Feel it gently tingling its way in; relaxing, soothing.<u></u><u></u></span></span></div>
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<span lang="EN-US"><span style="font-family: "times" , "times new roman" , serif; font-size: x-large;">Extend the area of healing light down so it’s like a cap over forehead, ears, back of the head.<u></u><u></u></span></span></div>
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<span lang="EN-US"><span style="font-family: "times" , "times new roman" , serif; font-size: x-large;">Now it’s over your closed eyes, soothing, healing. Down your cheeks, over your mouth and jaw. Down to your neck, relaxing the strong muscles that carry the head.<u></u><u></u></span></span></div>
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<span lang="EN-US"><span style="font-family: "times" , "times new roman" , serif; font-size: x-large;">Feel the beautiful healing light trickle into your shoulders, relaxing, soothing, smoothing, so your arms get heavy. Now into your upper arms on both sides... lower arms... all the way to your fingertips.<u></u><u></u></span></span></div>
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<span lang="EN-US"><span style="font-family: "times" , "times new roman" , serif; font-size: x-large;">Next the upper body: chest, back, heart, lungs. Feel them glow.<u></u><u></u></span></span></div>
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<span lang="EN-US"><span style="font-family: "times" , "times new roman" , serif; font-size: x-large;">The lower body: stomach muscles, lower back, all those wonderful organs within, glowing.<u></u><u></u></span></span></div>
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<span lang="EN-US"><span style="font-family: "times" , "times new roman" , serif; font-size: x-large;">Then your buttocks... upper legs... lower legs... all the way to the tips of your toes.<u></u><u></u></span></span></div>
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<span lang="EN-US"><span style="font-family: "times" , "times new roman" , serif; font-size: medium;"><span style="font-size: x-large;">Top to toe, glowing, healing, beautiful within.</span></span></span></div>
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<span lang="EN-US"><span style="font-family: "times" , "times new roman" , serif; font-size: x-large;">Induction</span></span></h2>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwscRS4cksBMWKmyr0ZQayu5dreWCwiggUUK_UDh4yB30QeXp9JE9e58Pf_3B_7r7fUV45RlQnFv_Kbo4I0vB5jLH_utQX1kqYX7uLbWaxsJBy8PI45-44vtie8bAyel8U3wocl1yDLmY/s1600/Waterfall+In+Forrest.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-size: large;"><img border="0" data-original-height="1067" data-original-width="1600" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwscRS4cksBMWKmyr0ZQayu5dreWCwiggUUK_UDh4yB30QeXp9JE9e58Pf_3B_7r7fUV45RlQnFv_Kbo4I0vB5jLH_utQX1kqYX7uLbWaxsJBy8PI45-44vtie8bAyel8U3wocl1yDLmY/s320/Waterfall+In+Forrest.jpg" width="320" /></span></a></div>
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<span lang="EN-US"><span style="font-family: "times" , "times new roman" , serif; font-size: x-large;">This is a scene, vividly described using all the sense modalities, in which there is movement and progression. </span></span></div>
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<span lang="EN-US"><span style="font-family: "times" , "times new roman" , serif; font-size: x-large;">The script may invite you to walk in a valley between forested mountains, with a creek chattering on your left and grazing animals on your right, along a path to a waterfall. </span></span></div>
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<span lang="EN-US"><span style="font-family: "times" , "times new roman" , serif; font-size: x-large;">The path leads you behind the falling water, onto a stone ledge. Stone above your head, stone below your feet, stone at your back, the curtain of falling water in front. </span></span></div>
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<span lang="EN-US"><span style="font-family: "times" , "times new roman" , serif; font-size: x-large;">Water is the universal cleanser: it cleans away all hurt and pain. It is the universal solvent: dissolves all stress and trouble.<u></u><u></u></span></span></div>
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<span lang="EN-US"><span style="font-family: "times" , "times new roman" , serif; font-size: x-large;">Or go down an elevator from the fiftieth floor, watching the numbers above the door going from 50 to 1 to ‘ground.’ </span></span></div>
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<span lang="EN-US"><span style="font-family: "times" , "times new roman" , serif; font-size: x-large;">A gentle downhill walk along a forest path is great.<u></u><u></u></span></span></div>
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<span lang="EN-US"><span style="font-family: "times" , "times new roman" , serif; font-size: x-large;">People who have physical handicaps do best with a script in which they can stay still. A great one is to sit comfortably in the back of a rowboat. The person you trust most in all the world is behind you, out of sight but felt. This person is gently, slowly rowing. All your pain, suffering, worries are on the shore.<u></u><u></u></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif; font-size: x-large;"><span lang="EN-US">You can devise your own scripts, or check out my <i>Healing Scripts</i> CD at </span><span lang="EN-US" style="color: #1155cc;"><a data-saferedirecturl="https://www.google.com/url?q=http://bobswriting.com/psych/heal.html&source=gmail&ust=1585597751238000&usg=AFQjCNGoUOiGAhFpNSWJaAa_Vki6ZdZ38w" href="http://bobswriting.com/psych/heal.html" style="color: #1155cc;" target="_blank">http://bobswriting.com/<wbr></wbr>psych/heal.html</a></span></span><br />
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<span style="background-color: transparent; font-family: "times" , "times new roman" , serif; font-size: x-large;">Safe place</span></h2>
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<span lang="EN-US"><span style="font-family: "times" , "times new roman" , serif; font-size: x-large;">This is somewhere you can feel absolutely the best. It can be a real place you love, or something made up in your imagination. </span></span></div>
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<span lang="EN-US"><span style="font-family: "times" , "times new roman" , serif; font-size: x-large;">Typical choices are a tropical beach, a mountain top, a comfortable seat by a waterfall, looking at a flower-covered cottage, being inside your childhood bedroom. You can remember, or construct, any environment you like.<u></u><u></u></span></span></div>
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<span lang="EN-US"><span style="font-family: "times" , "times new roman" , serif; font-size: x-large;">But you don’t have to stick with realism. Especially if your body is not a nice place to be in because of pain, you can become someone or something else. Three of my favorites are:<u></u><u></u></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif; font-size: x-large;"><span lang="EN-US"><span style="font-stretch: normal; line-height: normal;">*</span></span><span lang="EN-US">Being a trout in a rock pool, gently waving my fins so I stay motionless relative to the shore, my muscular, beautiful, shining body gently undulating, perfect for my world and my world perfect for me in the cool, crystal clear water, with the silver roof of the surface above me...<u></u><u></u></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif; font-size: medium;"><span lang="EN-US" style="font-size: x-large;"><br /></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif; font-size: x-large;"><span lang="EN-US"><span style="font-stretch: normal; line-height: normal;">*</span><span style="font-stretch: normal; line-height: normal;"> </span></span><span lang="EN-US">Being an eagle. </span></span></div>
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<span style="font-family: "times" , "times new roman" , serif; font-size: large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqnWZZ6Ry2Sb5hR3mJHn8E6GZYwbPF2qOT9R2zqbShLKH78aUakwAMkbsaDML2iTTiQpMtlwqeIV6VoJkre1yvP3J5WF7Bf6DAUCDuPGBGC0QQm6fJSj28_33FSSh71wpJCtQxvKsijR0/s1600/Soaring+Eagle+2.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1066" data-original-width="1600" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqnWZZ6Ry2Sb5hR3mJHn8E6GZYwbPF2qOT9R2zqbShLKH78aUakwAMkbsaDML2iTTiQpMtlwqeIV6VoJkre1yvP3J5WF7Bf6DAUCDuPGBGC0QQm6fJSj28_33FSSh71wpJCtQxvKsijR0/s320/Soaring+Eagle+2.jpg" width="320" /></a></span></div>
<span style="font-family: "times" , "times new roman" , serif; font-size: x-large;">My mighty wings are spread wide, motionless as I lazily circle in a thermal updraft, far above all the pain and worry down there on the ground. I can feel my clawed feet hidden within the feathers of my body, my spread tail steering me, the calm gaze of my powerful eyes scanning the ground far below. The wind is gently ruffling my feathers.<u></u><u></u></span><br />
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<span style="font-family: "times" , "times new roman" , serif; font-size: medium;"><span lang="EN-US" style="font-size: x-large;"><br /></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif; font-size: x-large;"><span lang="EN-US"><span style="font-stretch: normal; line-height: normal;">*</span><span style="font-stretch: normal; line-height: normal;"> </span></span><span lang="EN-US">Being a tree. This is similarly detailed. You can take perhaps ten minutes of creation, starting from the taproots and going up to the leaves. Once it’s complete, you can instantly return to it.<u></u><u></u></span></span></div>
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<span lang="EN-US"><span style="font-family: "times" , "times new roman" , serif; font-size: x-large;"><br /></span></span></div>
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<span lang="EN-US"><span style="font-family: "times" , "times new roman" , serif; font-size: x-large;">One middle-aged lady liked to sit on a fluff of a cloud. </span></span></div>
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<span lang="EN-US"><span style="font-family: "times" , "times new roman" , serif; font-size: x-large;"><br /></span></span></div>
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<span lang="EN-US"><span style="font-family: "times" , "times new roman" , serif; font-size: x-large;">A man chose to look at a poster of a waterfall in Tasmania, then step through it so he could look at the falling water, hear the roar, feel the spray on his face. </span></span></div>
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<span lang="EN-US"><span style="font-family: "times" , "times new roman" , serif; font-size: x-large;"><br /></span></span></div>
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<span lang="EN-US"><span style="font-family: "times" , "times new roman" , serif; font-size: x-large;">You can be in a rocking chair, with a toddler you love (who is perhaps an objectionable teenager now!) quietly playing at your feet.<u></u><u></u></span></span></div>
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<span lang="EN-US"><span style="font-family: "times" , "times new roman" , serif; font-size: x-large;"><br /></span></span></div>
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<span lang="EN-US"><span style="font-family: "times" , "times new roman" , serif; font-size: x-large;">Tie your safe place to feelings of serenity, safety, comfort, strength, power, self-control... whatever personal qualities will help you to cope with your current situation. </span></span></div>
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<span lang="EN-US"><span style="font-family: "times" , "times new roman" , serif; font-size: x-large;"><br /></span></span></div>
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<span lang="EN-US"><span style="font-family: "times" , "times new roman" , serif; font-size: x-large;">I always make the suggestion that you will be able to access the safe place when out of the trance, at any time, while doing any other task. This is quite possible. </span></span></div>
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<span lang="EN-US"><span style="font-family: "times" , "times new roman" , serif; font-size: x-large;"><br /></span></span></div>
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<span lang="EN-US"><span style="font-family: "times" , "times new roman" , serif; font-size: x-large;">You can be in the middle of a painful medical procedure, having an argument with someone, being cross-examined by a hostile barrister in court, or doing a complicated job, and at the same time feel yourself in the safe place, drawing strength and peace from it.<u></u><u></u></span></span></div>
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<span lang="EN-US"><span style="font-family: "times" , "times new roman" , serif; font-size: x-large;">Work</span></span></h2>
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<span lang="EN-US"><span style="font-family: "times" , "times new roman" , serif; font-size: x-large;">You enter trance for a reason. This could be pain control, healing some illness or injury, dealing with distressing memories, or merely stress reduction.<u></u><u></u></span></span></div>
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<span lang="EN-US"><span style="font-family: "times" , "times new roman" , serif; font-size: x-large;">Return</span></span></h2>
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<span lang="EN-US"><span style="font-family: "times" , "times new roman" , serif; font-size: x-large;">Take time when emerging from a trance, especially a deep one. If for any reason a trance is interrupted, you can develop a headache, be disoriented, and be affected by suggestions made but not cancelled. In that case, you need to return into the trance, and come out slowly.<u></u><u></u></span></span></div>
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<span lang="EN-US"><span style="font-family: "times" , "times new roman" , serif; font-size: x-large;"><br /></span></span></div>
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<span lang="EN-US"><span style="font-family: "times" , "times new roman" , serif; font-size: x-large;">When using guided imagery with a person, my invariable script is to slowly count backward from 5. At each count, I draw the subject’s attention to some aspect of the situation: the feel of the chair against the body, breathing, the sounds around, etc.<u></u><u></u></span></span></div>
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<span lang="EN-US"><span style="font-family: "times" , "times new roman" , serif; font-size: x-large;"><br /></span></span></div>
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<span lang="EN-US"><span style="font-family: "times" , "times new roman" , serif; font-size: x-large;">You can record your total script, then play it for yourself, or just go through the concepts in your mind. The exact words are irrelevnt.</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif; font-size: x-large;">Enjoy!</span></div>
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<span style="font-family: "times" , "times new roman" , serif; font-size: x-large;">Dr. Bob Rich</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSFqzDHQSOakFSAvZuGowirFvmRHR7Di3Ec5XVfa-Tso5D0XYIOgVHSIlfqpDWegb8Z6_go7DWGDPhX4FcIPriYmzYJ2X5W5gdCg53izovg4BC2QqSxoQHiUPIx5lTb8yXN9Du3aTxRqI/s1600/Bob+Rich.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="486" data-original-width="480" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSFqzDHQSOakFSAvZuGowirFvmRHR7Di3Ec5XVfa-Tso5D0XYIOgVHSIlfqpDWegb8Z6_go7DWGDPhX4FcIPriYmzYJ2X5W5gdCg53izovg4BC2QqSxoQHiUPIx5lTb8yXN9Du3aTxRqI/s320/Bob+Rich.jpeg" width="316" /></a></div>
<span style="font-family: "arial" , "helvetica" , sans-serif; font-variant-ligatures: normal;"><span style="color: #333333; font-family: "verdana" , "arial" , "helvetica" , sans-serif;">Bob Rich, Ph.D. earned his doctorate in psychology in 1972. He worked as an academic, researcher and applied scientist until "retiring" the first time at 36 years of age. Later, he returned to psychology and qualified as a Counseling Psychologist, running a private practice for over 20 years. During this time, he was on the national executive of the College of Counselling Psychologists of the Australian Psychological Society (APS), then spent three years as a Director of the APS. He was the therapist referrers sent their most difficult cases to. Bob retired in 2013, but still does pro bono counseling over the internet. This has given him hundreds of "children" and "grand-children" he has never met, because many of these people stay in touch for years. His major joy in life is to be of benefit to others, which is why he wrote a book that's in effect a course of therapy. </span>You can find out lots about </span><span class="il" style="font-family: "arial" , "helvetica" , sans-serif; font-variant-ligatures: normal;">Dr</span><span style="font-family: "arial" , "helvetica" , sans-serif; font-variant-ligatures: normal;">. Bob Rich at his blog, Bobbing Around </span><a data-saferedirecturl="https://www.google.com/url?q=https://bobrich18.wordpress.com/&source=gmail&ust=1585671512815000&usg=AFQjCNESRbWs6PEoDfoRbBOkoP-dklfFBw" href="https://bobrich18.wordpress.com/" style="color: #1155cc; font-family: Arial, Helvetica, sans-serif; font-variant-ligatures: normal;" target="_blank">https://bobrich18.wordpress.<wbr></wbr>com</a><span style="font-family: "arial" , "helvetica" , sans-serif; font-variant-ligatures: normal;"> </span>Dr. Nina http://www.blogger.com/profile/12494781884575250461noreply@blogger.com206tag:blogger.com,1999:blog-1333584983769357912.post-83989802274494350012020-03-16T08:35:00.001-07:002020-03-16T09:25:17.658-07:00Rethink the coronavirus (a different take)<b style="background-color: white; font-family: arial; font-size: 16px; font-variant-ligatures: normal; margin: 0px; orphans: 2; outline: none; padding: 0px; widows: 2;"><br /></b>
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<b style="background-color: white; font-family: arial; font-size: 16px; font-variant-ligatures: normal; margin: 0px; orphans: 2; outline: none; padding: 0px; widows: 2;">I want to quickly check in and give you a different take on the coronavirus…</b><br />
<b style="background-color: white; font-family: arial; font-size: 16px; font-variant-ligatures: normal; margin: 0px; orphans: 2; outline: none; padding: 0px; widows: 2;"></b><br style="background-color: white; font-family: arial; font-size: 16px; font-variant-ligatures: normal; orphans: 2; widows: 2;" />
<i style="background-color: white; font-family: arial; font-size: 16px; font-variant-ligatures: normal; margin: 0px; orphans: 2; outline: none; padding: 0px; widows: 2;">(Something almost nobody is talking about)</i><br />
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<span style="background-color: white; font-family: "arial"; font-size: 16px;">By now, the virus is “getting worse” by the day and spreading throughout the globe.</span><br />
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<span style="background-color: white; font-family: "arial"; font-size: 16px;">I have no idea what’s going to happen next. </span><span style="background-color: white; font-family: "arial"; font-size: 16px;">Almost nobody does.</span><br />
<br style="background-color: white; font-family: arial; font-size: 16px; font-variant-ligatures: normal; orphans: 2; widows: 2;" />
<b style="background-color: white; font-family: arial; font-size: 16px; font-variant-ligatures: normal; margin: 0px; orphans: 2; outline: none; padding: 0px; widows: 2;">But all this uncertainty can cause a lot of anxiety and panic…</b><br />
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<span style="background-color: white; font-family: "arial"; font-size: 16px;">And when you see empty grocery stores…</span><br />
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<span style="background-color: white; font-family: "arial"; font-size: 16px;">Schools shutting down…</span><br />
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<span style="background-color: white; font-family: "arial"; font-size: 16px;">People being advised to stay inside…</span><br />
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<span style="background-color: white; font-family: "arial"; font-size: 16px;">It’s hard not to feel like an epidemic is upon us.</span><br />
<br style="background-color: white; font-family: arial; font-size: 16px; font-variant-ligatures: normal; orphans: 2; widows: 2;" />
<u style="background-color: white; font-family: arial; font-size: 16px; font-variant-ligatures: normal; margin: 0px; orphans: 2; outline: none; padding: 0px; widows: 2;">So if you’re feeling worried about all this, here’s what you can do:</u><br />
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<b style="background-color: white; font-family: arial; font-size: 16px; font-variant-ligatures: normal; margin: 0px; orphans: 2; outline: none; padding: 0px; widows: 2;">Stay with “<i style="margin: 0px; outline: none; padding: 0px;">What IS</i>” (instead of “<i style="margin: 0px; outline: none; padding: 0px;">What IF</i>”)</b><br />
<br style="background-color: white; font-family: arial; font-size: 16px; font-variant-ligatures: normal; orphans: 2; widows: 2;" />
<i style="background-color: white; font-family: arial; font-size: 16px; font-variant-ligatures: normal; margin: 0px; orphans: 2; outline: none; padding: 0px; widows: 2;">“What if”</i><span style="background-color: white; font-family: "arial"; font-size: 16px;"> refers to fear about the future.</span><br />
<br style="background-color: white; font-family: arial; font-size: 16px; font-variant-ligatures: normal; orphans: 2; widows: 2;" />
<i style="background-color: white; font-family: arial; font-size: 16px; font-variant-ligatures: normal; margin: 0px; orphans: 2; outline: none; padding: 0px; widows: 2;">What if this gets worse?</i><br />
<i style="background-color: white; font-family: arial; font-size: 16px; font-variant-ligatures: normal; margin: 0px; orphans: 2; outline: none; padding: 0px; widows: 2;">What if I get the coronavirus?</i><br />
<i style="background-color: white; font-family: arial; font-size: 16px; font-variant-ligatures: normal; margin: 0px; orphans: 2; outline: none; padding: 0px; widows: 2;">What if I can’t pay my bills?</i><br />
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<span style="background-color: white; font-family: "arial"; font-size: 16px;">When you have here-and-now emotions about future events, you get anxious and fearful about something that may or may not happen.</span><br />
<br style="background-color: white; font-family: arial; font-size: 16px; font-variant-ligatures: normal; orphans: 2; widows: 2;" />
<b style="background-color: white; font-family: arial; font-size: 16px; font-variant-ligatures: normal; margin: 0px; orphans: 2; outline: none; padding: 0px; widows: 2;">And all this leads to binge eating or overeating…</b><br />
<b style="background-color: white; font-family: arial; font-size: 16px; font-variant-ligatures: normal; margin: 0px; orphans: 2; outline: none; padding: 0px; widows: 2;"></b><br style="background-color: white; font-family: arial; font-size: 16px; font-variant-ligatures: normal; orphans: 2; widows: 2;" />
<span style="background-color: white; font-family: "arial"; font-size: 16px;">We do it to soothe, find comfort, or distract us from what’s going on.</span><br />
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<span style="background-color: white; font-family: "arial"; font-size: 16px;">But it’s better to think about the </span><i style="background-color: white; font-family: arial; font-size: 16px; font-variant-ligatures: normal; margin: 0px; orphans: 2; outline: none; padding: 0px; widows: 2;">“What is”</i><span style="background-color: white; font-family: "arial"; font-size: 16px;"> instead.</span><br />
<br style="background-color: white; font-family: arial; font-size: 16px; font-variant-ligatures: normal; orphans: 2; widows: 2;" />
<span style="background-color: white; font-family: "arial"; font-size: 16px;">It focuses on reality. </span><br />
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<span style="background-color: white; font-family: "arial"; font-size: 16px;">What is known and real.</span><br />
<br style="background-color: white; font-family: arial; font-size: 16px; font-variant-ligatures: normal; orphans: 2; widows: 2;" />
<b style="background-color: white; font-family: arial; font-size: 16px; font-variant-ligatures: normal; margin: 0px; orphans: 2; outline: none; padding: 0px; widows: 2;">When you are grounded in what’s actually happening, or what you know to be true, <i style="margin: 0px; outline: none; padding: 0px;">you are less likely to feel anxious, worried, or upset. </i></b><br />
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<span style="background-color: white; font-family: "arial"; font-size: 16px;">Ask yourself:</span><br />
<u style="background-color: white; font-family: arial; font-size: 16px; font-variant-ligatures: normal; margin: 0px; orphans: 2; outline: none; padding: 0px; widows: 2;"></u><br style="background-color: white; font-family: arial; font-size: 16px; font-variant-ligatures: normal; orphans: 2; widows: 2;" />
<i style="background-color: white; font-family: arial; font-size: 16px; font-variant-ligatures: normal; margin: 0px; orphans: 2; outline: none; padding: 0px; widows: 2;">What do I know to be true in this moment?</i><br />
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<span style="background-color: white; font-family: "arial"; font-size: 16px;">And keep your mind focused on what is </span><i style="background-color: white; font-family: arial; font-size: 16px; font-variant-ligatures: normal; margin: 0px; orphans: 2; outline: none; padding: 0px; widows: 2;">actually</i><span style="background-color: white; font-family: "arial"; font-size: 16px;"> happening, not what </span><i style="background-color: white; font-family: arial; font-size: 16px; font-variant-ligatures: normal; margin: 0px; orphans: 2; outline: none; padding: 0px; widows: 2;">might</i><span style="background-color: white; font-family: "arial"; font-size: 16px;"> happen.</span><br />
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<b style="background-color: white; font-family: arial; font-size: 16px; font-variant-ligatures: normal; margin: 0px; orphans: 2; outline: none; padding: 0px; widows: 2;"><u style="margin: 0px; outline: none; padding: 0px;">Now that we’ve shifted our thinking, what can we actually do in this situation?</u></b><br />
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<span style="color: inherit; font-size: inherit; font-weight: bold; line-height: inherit; text-decoration: inherit;">1.</span> <b style="margin: 0px; outline: none; padding: 0px;">Take necessary precautions: </b>Self-quarantine as much as possible so you avoid spreading the virus to people who are vulnerable (some are more likely to catch the virus than others).</div>
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<span style="color: inherit; font-size: inherit; font-weight: bold; line-height: inherit; text-decoration: inherit;">2.</span> <b style="margin: 0px; outline: none; padding: 0px;">Be more hygienic than you’re normally are: </b>Wash your hands frequently with warm water and soap for at least 20 seconds. Avoid touching your face (including your eyes, nose, and mouth). Use hand sanitizer if available, I’ve seen it sold out in many places.</div>
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<span style="color: inherit; font-size: inherit; font-weight: bold; line-height: inherit; text-decoration: inherit;">3.</span> <b style="margin: 0px; outline: none; padding: 0px;">Make a plan</b>: It’s only helpful to think about what might happen in the future when you make a plan. Otherwise, you’re only causing unnecessary stress on yourself. If the world feels scary and unpredictable, having a specific plan gives a great sense of calmness and control.</div>
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<span style="color: inherit; font-size: inherit; font-weight: bold; line-height: inherit; text-decoration: inherit;">4.</span> <b style="margin: 0px; outline: none; padding: 0px;">Create a strategy for yourself and/or your family: </b>Think about how you will get through the next few weeks. Which urgent care or hospital do you go to if somebody starts developing symptoms?</div>
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<span style="color: inherit; font-size: inherit; font-weight: bold; line-height: inherit; text-decoration: inherit;">5.</span> <b style="margin: 0px; outline: none; padding: 0px;">Stockpile: </b>Fill up your fridge and pantry with enough food staples to last a few weeks. And make sure you have at least a 30-day supply of medications, pain relievers, cold medicines, and anything else you may need (soap, toilet paper, toothpaste, etc.).</div>
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Benjamin Franklin said: <i style="margin: 0px; outline: none; padding: 0px;">“By failing to prepare, you are preparing to fail.”</i>Luckily the reverse is also true. By preparing ourselves, we will succeed.</div>
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<span style="color: inherit; font-size: inherit; font-weight: bold; line-height: inherit; text-decoration: inherit;">6.</span> <b style="margin: 0px; outline: none; padding: 0px;">Reach out to others: </b>Nobody is immune from the impact of this virus. Both physically and mentally. If the current state of the world is making you worried, it’s never wrong to reach and for support and comfort. It’s an important part of dealing with anxiety in times of uncertainty. Don’t be afraid to call your loved ones and tell them you love them. It’ll make you feel better. I promise.</div>
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<span style="background-color: white; font-family: "arial"; font-size: 16px;">So those are a few steps you can take to better handle all the crazy stuff going on in the world right now.</span><br />
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<span style="background-color: white; font-family: "arial"; font-size: 16px;">I really hope this helps. Feel free to let me know by dropping a comment below.</span><br />
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<b style="background-color: white; font-family: arial; font-size: 16px; font-variant-ligatures: normal; margin: 0px; orphans: 2; outline: none; padding: 0px; widows: 2;">Just remember – you’re never alone. </b><br />
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<span style="background-color: white; font-family: "arial"; font-size: 16px;">If you’d like extra support, whether it’s about the coronavirus, binge eating, body image issues, or anything else – feel free to connect with me and all the other strong people in our private community.</span><br />
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<span style="background-color: white; font-family: "arial"; font-size: 16px;">Here’s the link to the free Facebook group:</span><br />
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<a data-saferedirecturl="https://www.google.com/url?hl=en&q=https://drninainc.acemlnc.com/lt.php?s%3Dd2660f7447f2a85b3f4a7f8e96d7f29d%26i%3D142A212A9A1007&source=gmail&ust=1584458523480000&usg=AFQjCNEFWiLu-pAU8BdIj0_5q1JKbR96qA" href="https://drninainc.acemlnc.com/lt.php?s=d2660f7447f2a85b3f4a7f8e96d7f29d&i=142A212A9A1007" style="background-color: white; color: #002b49; font-family: arial, sans-serif; font-size: 16px; font-variant-ligatures: normal; margin: 0px; orphans: 2; outline: none; padding: 0px; widows: 2;" target="_blank">https://www.facebook.com/<wbr></wbr>groups/drninainc/</a><br />
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<span style="background-color: white; font-family: "arial"; font-size: 16px;">We will get through these challenging times together.</span><br />
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<span style="background-color: white; font-family: "arial"; font-size: 16px;">Hugs,</span><br />
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<span style="background-color: white; font-family: "arial"; font-size: 16px;">Dr. Nina</span>Dr. Nina http://www.blogger.com/profile/12494781884575250461noreply@blogger.com1tag:blogger.com,1999:blog-1333584983769357912.post-47846258934961291532020-03-04T20:57:00.001-08:002020-03-04T20:57:35.899-08:00Dr. Nina Show: "Eating Past Fullness" (March 4, 2020)<iframe allowfullscreen="" frameborder="0" height="270" src="https://www.youtube.com/embed/AY1qlrJsb4s" width="480"></iframe>Dr. Nina http://www.blogger.com/profile/12494781884575250461noreply@blogger.com1tag:blogger.com,1999:blog-1333584983769357912.post-53125606954223591822020-02-27T07:58:00.000-08:002020-02-27T07:58:26.146-08:00Dr. Nina Show: "Will this haircut make me look fat?" (February 26, 2020)<span style="background-color: white; color: #1c1e21; font-size: 14px;">Dr. Nina tells us how to get over being mad at ourselves over a binge and how to cope with anxiety. Nicole calls with a fear that cutting her hair would make her look bigger, which Dr. Nina ties to being body-shamed as a child. Nick calls to ask how he can help his partner stop eating for comfort. Watch now!</span><br />
<iframe allowfullscreen="" frameborder="0" height="270" src="https://www.youtube.com/embed/phrbA9QzRdU" width="480"></iframe>Dr. Nina http://www.blogger.com/profile/12494781884575250461noreply@blogger.com0tag:blogger.com,1999:blog-1333584983769357912.post-11496721381342087472020-02-12T22:15:00.002-08:002020-02-12T22:15:49.429-08:00The Dr. Nina Show: "The Battle Of The Blueberry Muffin"<iframe allowfullscreen="" frameborder="0" height="270" src="https://www.youtube.com/embed/Kpwn0F1eMx0" width="480"></iframe><br />
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<span style="background-color: white; color: #1d2129; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif; font-variant-ligatures: normal; orphans: 2; widows: 2;"><span style="font-size: large;">Dr. Nina talks with psychologist Dr. Aleta Edwards about her book, Fear Of The Abyss, which explores themes of shame, control and perfectionism. Dr. Nina discusses how shame impacts our relationship with ourselves and with food. She also explores why caller Nicole experienced a “battle with a blueberry muffin.” Don’t miss this fascinating show!</span></span><br />
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<span style="color: #1d2129; font-size: large;"><span style="background-color: white; caret-color: rgb(29, 33, 41);">Grab your free copy of Dr. Nina's book <i>The Binge Cure: 7 Steps To Outsmart Emotional Eating (</i>just cover shipping): <a href="http://www.drnina.info/">www.drnina.info</a>.</span></span></div>
Dr. Nina http://www.blogger.com/profile/12494781884575250461noreply@blogger.com1tag:blogger.com,1999:blog-1333584983769357912.post-9013536627999513342019-02-19T17:29:00.001-08:002019-02-19T17:30:33.589-08:00How To Halt A Binge In Its Tracks<div style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small; font-variant-ligatures: normal; margin-bottom: 23pt; orphans: 2; widows: 2;">
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<span style="font-size: 18px;"><span style="font-family: "times new roman" , "times" , serif;"><span style="color: #444444;">When that urge to binge strikes, it can feel as impossible to stop as an avalanche</span></span></span><span style="font-size: 14pt;"><span style="font-family: "times new roman" , serif;"><span style="color: #444444;"><u></u><span style="font-size: 18px;"><span style="font-family: "times new roman" , "times" , serif;">.</span></span><u></u></span></span></span><span style="font-size: 18px;"> <span style="font-family: "times new roman" , "times" , serif;"><span style="color: #444444;"> Here’s what to do to bring that binge to a skidding halt:</span></span></span></div>
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<span style="font-size: 18px;"><span style="font-family: "times new roman" , "times" , serif;"><span style="color: #444444;"><strong>Delay</strong>: Postpone eating for 5-10 minutes when you feel an urge. You’re not saying “no” to yourself and you’re not using willpower. Instead, you’re just giving yourself a little space between wanting to binge and doing so.</span></span></span></div>
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<span style="font-size: 18px;"><span style="font-family: "times new roman" , "times" , serif;"><span style="color: #444444;"><strong>Distract</strong>: When you’re busy, you might find the desire to snack or eat or binge disappears. Try an activity that helps you express your feelings, such as writing in a journal or venting to a friend.</span></span></span></div>
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<span style="font-size: 18px;"><span style="font-family: "times new roman" , "times" , serif;"><span style="color: #444444;"><strong>Distance</strong>: Keep out of the kitchen. It’s also a good idea to keep food out of sight. Have nothing edible on your countertops. Put food in a cabinet or pantry. If you don’t see it in front of you, it’s less tempting.</span></span></span></div>
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<span style="font-size: 18px;"><span style="font-family: "times new roman" , "times" , serif;"><span style="color: #444444;"><b>Determine</b>: After 5-10 minutes, determine whether you are physically hungry or emotionally hungry. If you’re physically hungry, just about anything sounds good. If you’re emotionally hungry, you hope to feel better after eating.</span></span></span></div>
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<span style="font-size: 18px;"><span style="font-family: "times new roman" , "times" , serif;"><span style="color: #444444;"><strong>Decide</strong>: The decision is yours, whether you want to binge. If you absolutely must eat something for emotional reasons, use a pre-packaged single serving. That lets you eat what you want but can stop you from bingeing on a family-sized portion.</span></span></span></div>
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<span style="font-size: 18px;"><span style="font-family: "times new roman" , "times" , serif;"><span style="color: #444444;">Remember, wanting to binge does NOT mean that you will binge. You can put the brakes on!! </span></span></span></div>
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<span style="color: #444444; font-family: "times new roman" , "times" , serif; font-size: 18px;">Leave a comment and let me know your thoughts and experiences with this five-step strategy to stop bingeing.</span></div>
Dr. Nina http://www.blogger.com/profile/12494781884575250461noreply@blogger.com0tag:blogger.com,1999:blog-1333584983769357912.post-73633729081333876482019-01-06T11:32:00.000-08:002019-01-06T19:46:30.575-08:00The Flowerbeds Of Your Soul by Kelley Gunter<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: "times new roman"; font-size: 14pt;">One of my favorite metaphors is the weed and the root. You don't have to be a gardener to know plucking weeds doesn’t work. You’ve got to dig out the root to eliminate those pesky weeds.</span></div>
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<span style="font-family: "times new roman"; font-size: 14pt; line-height: 28px;">And so it is with eating problems. Bingeing, bingeing and purging and/or restricting are all solutions to root issues. These behaviors are problematic, but they are not “the” real problem (even though it sure feels like they are!).<o:p></o:p></span></div>
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<span style="font-family: "times new roman"; font-size: 14pt; line-height: 28px;"><span style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: 19.8px; font-variant-ligatures: normal; orphans: 2; widows: 2;"><span style="font-family: Cambria;"><span style="line-height: 24px;"><span style="font-size: 14pt;"><span style="line-height: 28px;">Only by going into the hidden parts of your mind can you locate those roots. Then you can get rid of them for good. O</span></span></span></span></span><span style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: 19.8px; font-variant-ligatures: normal; orphans: 2; widows: 2;"><span style="font-family: Cambria;"><span style="line-height: 24px;"><span style="font-size: 14pt;"><span style="line-height: 28px;">ur minds contain hidden conflicts or emotions that motivate our behavior. When we shine a light into the darkness and illuminate what's there, we’re able to make different, healthier choices.</span></span></span></span></span> <o:p></o:p></span></div>
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<span style="font-family: "times new roman"; font-size: 14pt; line-height: 28px;">My good friend Kelley Gunter, author of “You Have Such A Pretty Face” has written a beautiful guest post that illuminates this concept. Enjoy her message of hope!<o:p></o:p></span></div>
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<b><span style="font-family: "times new roman"; line-height: 28px;"><span style="color: #444444; font-size: x-large;">The Flowerbeds of your Soul</span></span></b></h2>
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<span style="font-family: "times new roman"; line-height: 28px;"><span style="color: #e06666; font-size: x-large;">by Kelley Gunter</span></span></h2>
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<span style="font-family: "times new roman"; font-size: 14pt; line-height: 28px;">I’ve never been much of a gardener. Don’t get me wrong, I love flowers, I love fresh veggies, but I’ve never really been that girl who liked to dig around in the ground. <o:p></o:p></span></div>
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<span style="font-family: "times new roman"; font-size: 14pt; line-height: 28px;">My mom loved working in the flowerbeds.<a href="https://www.blogger.com/u/1/null" name="_Hlk532891669"></a><a href="https://www.blogger.com/null"><span style="color: blue;"> </span></a>I remember telling her that the whole dirt-under-the-fingernails look was just not me. She constantly teased me that there had to have been a mix-up in the nursery because I couldn’t be her daughter. She bought me gloves. Pink ones. It didn’t matter--it wasn’t my thing. <o:p></o:p></span></div>
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<span style="font-family: "times new roman"; font-size: 14pt; line-height: 28px;">I did love the look of flowers. Since I lived next door to my parents, my mom was kind enough to take care of the flowers, both at her house and mine. After she passed, it was extremely hard for me to plant flowers for years, because the memories of us doing that together, multiplied the pain and grief of losing her. It filled me with sadness that I no longer had to respond to the love-filled taunts that questioned my DNA. <o:p></o:p></span></div>
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<span style="font-family: "times new roman"; font-size: 14pt; line-height: 28px;">I enjoy the flowers so much in the summer, though, that after eight flowerless years, I decided to try it on my own. To say it was a struggle would be the understatement of a lifetime. I would chuckle to myself because I was certain my mom was in heaven, Nonnie right beside her, chortling away at the pitiful display my flower beds had become. Nevertheless, I pushed onward. Come hell or high water, there would be flowers. <o:p></o:p></span></div>
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<span style="font-family: "times new roman"; font-size: 14pt; line-height: 28px;">Planting the flowers wasn’t the difficult part. At the end of the day, I stood back proudly surveying the results of my hard work and thought, “hmmm…mom would be proud.” I watered the flowers faithfully every night and just like she taught me, I fed them MiracleGro once a week. I gave myself a much-deserved pat on the back and thought the apple doesn’t fall too far from the tree. Luckily, for the next week it rained regularly and I didn’t even have to water the flowers at night. <o:p></o:p></span></div>
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<span style="font-family: "times new roman"; font-size: 14pt; line-height: 28px;">The flowers were growing fabulously and looked great—and suddenly, it happened. <o:p></o:p></span></div>
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<span style="font-family: "times new roman"; font-size: 14pt; line-height: 28px;">The weeds came. <o:p></o:p></span></div>
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<span style="font-family: "times new roman"; font-size: 14pt; line-height: 28px;">They were littered all through my flowerbeds. What once was beautiful was now being taken over by prickly green things that appeared to grow at twice the rate of the flowers. My carefully planted blossoms were being suffocated as the weeds grew around them, beside them, and over top of them. I stood on my front porch amazed at how quickly this hostile takeover had been accomplished. <o:p></o:p></span></div>
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<span style="font-family: "times new roman"; font-size: 14pt; line-height: 28px;">I wasn’t sure how to proceed so I did what everyone does, I googled it. According to all of the online geniuses, I should have initially put down a defensive, plastic barrier to block the weeds from growing. Good to know, it’s too late for that now. I read on. Round-up appeared to be the punisher and killer of weeds that was needed. I sprayed the weeds and soaked them with the fix-all poison guaranteed to get the job done. <o:p></o:p></span></div>
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<span style="font-family: "times new roman"; font-size: 14pt; line-height: 28px;">Just in case, I also openly cursed them to kill their spirits and let them know that they were not welcome in my peaceful little flowerbed. They turned brown rather quickly, shriveled up and died. I collected their dead bodies, even though I momentarily considered leaving their dead carcasses in plain view so their relatives could see what happens to weeds that dare to take root in my flower beds. <o:p></o:p></span></div>
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<span style="font-family: "times new roman"; font-size: 14pt; line-height: 28px;">Yes!! Success. I was so proud of myself. I was getting this flower thing down. You can imagine my torment a few days later when I discovered that my beautiful flowers were once again, under siege by the very same weeds. <o:p></o:p></span></div>
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<span style="font-family: "times new roman"; font-size: 14pt; line-height: 28px;">This time, they came back with a vengeance. They were bigger and stronger and much more destructive than the first time. I was pissed. I yelled at google for failing me. Following some further research, I discovered I actually needed to get down in the dirt and dig them out by their roots. If I didn’t, they would continue to come back and haunt my flower beds all summer. <o:p></o:p></span></div>
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<span style="font-family: "times new roman"; font-size: 14pt; line-height: 28px;">I was not happy about this task. I bought some pretty, flowered gloves and gave myself a little pep talk. I got up early in the morning so it wouldn’t be so hot. I could do this. As I was digging down in the ground, getting a firm hold on the root and pulling it out, I made sure that I got <i>all</i>of it this time. I didn’t want any stragglers left behind. It was time-consuming tedious work, and as sweat rolled down my cheeks, I thought about my life. <o:p></o:p></span></div>
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<span style="font-family: "times new roman"; font-size: 14pt; line-height: 28px;">It had been very hard for the last two years. I had finally disclosed the sexual abuse I had survived during my childhood--abuse that had gone on from the ages of six to fourteen. Keeping that abuse a secret for 45 years of my life had almost killed me. The pain from that unhealed trauma, just like the weeds in my flower bed, had taken over my entire life. It ruled and controlled every single thing I did. That pain was inescapable and no matter how hard I tried to ignore it, my self-destructive behaviors displayed it in grand fashion. <o:p></o:p></span></div>
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<span style="font-family: "times new roman"; font-size: 14pt; line-height: 28px;">I had always turned to food as comfort. My addiction to food began very early in my childhood. It was the one thing that made me feel good—temporarily. By the time I was 25, I weighed 391 pounds. After living at that weight for almost two decades, I decided to have weight loss surgery. I lost 243 pounds in 14 months and had all of the loose skin remaining removed. I looked and felt great!! </span><span style="font-family: "times new roman"; font-size: 14pt;">Sadly, though, just like the Round-up in my flower beds, that amazing result was only a temporary fix.</span><br />
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<span style="font-family: "times new roman"; font-size: 14pt; line-height: 28px;">I now realize that it wasn't about the food. It wasn't about the exercise or diets. It was about me. It was about my unhealed pain. </span></div>
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<span style="font-family: "times new roman"; font-size: 14pt; line-height: 28px;">The shame of being sexually abused had bound me my entire life. I was a victim. I had done nothing wrong. Yet that shame strangled the life and the faith out of me. It silenced the hope that I had any chance of living a happy, healthy life. </span><span style="font-family: "times new roman"; font-size: 14pt;">I felt worthless and broken. I knew that I was damaged goods and that I would never be enough. Those negative feelings were the weeds in my soul. </span></div>
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<span style="font-family: "times new roman"; font-size: 14pt; line-height: 28px;">I did many things to temporarily rid myself of the weeds. I lost weight. I had plastic surgery. I built a successful career. I presented a great façade to the world. But just like the weeds in my flowerbeds, when the pain came back, it came back with a vengeance. <o:p></o:p></span></div>
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<span style="font-family: "times new roman"; font-size: 14pt; line-height: 28px;">I could no longer use food as comfort and that inner pain and unhealed trauma displayed itself in other destructive ways and behaviors. I developed other addictions to replace the food addiction. Eventually those behaviors caused me to lose everything and almost everyone I loved. Surrounded in the aftermath of my own self-destruction, I was forced to finally disclose all of the abuse I suffered. This disclosure finally allowed me to begin the long and sometimes painful journey of healing. <o:p></o:p></span></div>
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<span style="font-family: "times new roman"; font-size: 14pt; line-height: 28px;">Standing in the dirt that afternoon, I realized that until I got to the root of my pain and addressed that hidden, horrific truth, just like my flowerbeds, my soul would never be weed-free. <o:p></o:p></span></div>
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<span style="font-family: "times new roman"; font-size: 14pt; line-height: 28px;">As I was pulling the thistles out of the ground, even with the thick, gardening gloves on, they sometimes pricked me. Surprisingly, those little jabs really hurt. Healing is the same way. It is definitely painful at times. <o:p></o:p></span></div>
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<span style="font-family: "times new roman"; font-size: 14pt; line-height: 28px;">Sorting through the hurtful things that have caused so much emotional pain can be incredibly difficult. Having said that, I have been working on my recovery for a couple of years now and I have also discovered how beautiful it can be. It is very powerful to live in the truth of who I am. I have become so much stronger by facing the beasts that were living in my soul--monsters that were real in my childhood. <o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhht9Yb01IIpv_ttk6I5CKZu1tFtD2Hh6XbKgrF-WHMk62jXbl5uJf9v848ecxVDCgSsw3HoHp9gwXVqYNYyXd4hbjh7WQlvlNeAA2H8u1srjQqM8chp3gfZG2hcKUg3EV-07oWT_-erPg/s1600/featured-book.jpg" imageanchor="1" style="clear: left; float: left; font-family: -webkit-standard; margin-bottom: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="715" data-original-width="472" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhht9Yb01IIpv_ttk6I5CKZu1tFtD2Hh6XbKgrF-WHMk62jXbl5uJf9v848ecxVDCgSsw3HoHp9gwXVqYNYyXd4hbjh7WQlvlNeAA2H8u1srjQqM8chp3gfZG2hcKUg3EV-07oWT_-erPg/s400/featured-book.jpg" width="263" /></a><span style="font-family: "times new roman"; font-size: 14pt; line-height: 28px;">It takes courage to become vulnerable again. As terrifying as it is, it is also incredibly brave to say to the world, <i>This is who I am. This is my truth</i>.” <o:p></o:p></span></div>
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<span style="font-family: "times new roman"; font-size: 14pt; line-height: 28px;">I have no reason to feel shame. I was a victim. I was powerless. I survived, I am getting stronger every day, and for the first time in my life, I’m finally getting it right. At last, I’m presenting my genuine self to the world. That fact alone allows me to fall asleep at night thanking God for allowing me to heal and discover that I have always been enough. <o:p></o:p></span></div>
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<i><span style="font-family: "times new roman"; font-size: 14pt; line-height: 28px;">Tend to the flowerbeds of your soul. You’re worth it. </span></i><span style="font-family: "times new roman"; font-size: 14pt; line-height: 28px;"><o:p></o:p></span></div>
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<span style="font-family: "times new roman"; font-size: 14pt; line-height: 28px;">About Kelley Gunter:</span></div>
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Following a lengthy career in social services, Kelley began writing full time. Her first book, You Have Such a Pretty Face, is a memoir detailing the emotional journey of being obese and the surprising changes brought on by her 243-pound weight loss following bariatric surgery, as well as the emotional factors that contributed to her initial weight gain. </div>
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Kelley is currently in the process of writing a second memoir, The Homecoming Queen of Crazy Town. When she is not writing, she enjoys cooking, baking, and reading. She also loves spending time with her son, her best friend, and her three Rottweilers.</div>
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Find Kelley's books at <a href="http://www.kelleygunter.com/">www.KelleyGunter.com</a></div>
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Follow her on <a href="https://www.instagram.com/gunterkelley/" target="_blank">Instagram</a> @gunterkelley<br />
Follow her on <a href="https://www.facebook.com/AuthorKelleyGunter/" target="_blank">Facebook</a><br />
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Dr. Nina http://www.blogger.com/profile/12494781884575250461noreply@blogger.com4tag:blogger.com,1999:blog-1333584983769357912.post-71095775299421327502018-07-26T18:01:00.002-07:002018-07-26T18:01:56.567-07:00The Impact Of Social Praise by Candice Sand<div class="separator" style="clear: both; text-align: center;">
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<i>Hey there, this is Dr. Nina writing to introduce you to my amazing guest blogger, singer-songwriter Candice Sand. As a mom of two daughters, I've noticed that they are constantly complimented on their appearance. I tell my girls, "It's nice to be beautiful, but what really matters is that you're smart, kind and thoughtful."</i><br />
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<i>Friends with sons don't share my experience. Their boys are told things like, "Good job, buddy." "Way to throw the ball, big guy." </i><br />
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<i>Girls are praised for their appearance. Boys are praised for their accomplishments.</i><br />
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<i>How does this impact eating disorders? Candice shares her thoughts about how compliments and social praise influenced the development of her eating disorder. She leaves us with some "food for thought" about the legacy and implications of seemingly-innocuous praise.</i><br />
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<i>Take it away, Candice!</i><br />
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<b>The Impact Of Social Praise</b><br />
by Candice Sand<br />
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The first thing that crossed my mind when I was asked to be a guest writer for Dr. Nina’s blog was that in the many times I've discussed my eating disorder, in interviews, articles or in private conversations, the focus was usually around the process of recovery.<br />
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The circumstances that caused and continually fuelled my eating disorder were rarely brought up. Every individual’s triggers and motivations can differ greatly but in an effort to address something new, and which I believe is critically important, I've decided to share one of the conclusions I’ve drawn (after a lot of reflection with my former and trusted psychologist) in what I believe kept my eating disorder alive for 15 years.<br />
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I know now that it was all around me my entire life. Constant messages being delivered to me about what my body “should” look like. It wasn’t just media and magazines filling my head with images, although that was a solid foundation for my eating disorder to be built upon.<br />
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A major factor in developing and keeping my eating disorder thriving was consistent social reinforcement that I should strive to be thin.<br />
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This reinforcement came from the majority of people around me: everyone from classmates to a number of adults and role models in my life. Growing up I had a sneaking suspicion that the popular girls in school were popular because they were skinny. Fed up with being pudgy, somewhat friendless, and the target of weight related taunting I decided to test that theory by becoming bulimic during summer break when I was 12 years old.<br />
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I returned to school that fall 25 pounds lighter (and significantly taller thanks to a well-timed growth spurt) and when everyone suddenly wanted to be my friend my suspicion was proven true.<br />
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Skinny meant popular and popular girls had it all. All the friends, fun and attention from boys.<br />
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Skinny meant a better, easier life. Moving forward from this point, my memory is marked with certain moments when I received direct praise for my size, all the while I was essentially starving myself.<br />
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That same fall after I first became bulimic, a teacher stopped me in the hall to say “you really stretched out this summer, you look great!” Years later, while working a retail job during which I suffered through a brutal crash diet my district supervisor remarked on how tiny I was, and asserted “if you keep looking like that you can have anything you want in this world.”<br />
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Fast forward a few more years to a serving job I had when I first moved to Toronto. I was on my strictest diet, barely eating and working out six days a week. I was becoming dangerously underweight when one day my manager complimented me: “Have you lost weight? You look amazing!”<br />
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Each time the only thoughts I can remember having were “it’s working, keep going.” There are countless examples and much more that I could comment on. For instance, the way women learn they should want to be wanted by men and how that also feeds into the incessant striving for the body ideal.<br />
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I could talk about how I fell into commercial modelling and how I can say with complete honesty that the skinnier I was, the more jobs I booked. The truth is, all the while I knew I was hurting myself and that hiding my habits was a clear indication that what I was doing was harmful.<br />
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However at the same time, the skinnier I was the more social praise I received.<br />
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I’m not writing this to place blame or dodge responsibility for my choices and actions. I’m writing this to share what I honestly believed the world was telling me: that my size really did matter, and that I should want to be attractive and the only way to be attractive is to be skinny.<br />
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There is so much emphasis on how we look and it is so common that we rarely see how very dangerous and all consuming that focus can be. I hope I can bring some awareness to the impact that focus can have, and more importantly I hope for a day where in our everyday interactions with family, friends and even strangers, we can reach for something deeper than each others appearance to strike up conversations with or compliment each other on.<br />
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To read Candice’s true story of recovery, go to <a href="http://www.nedic.ca/CandiceSand">www.nedic.ca/CandiceSand</a><br />
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ABOUT CANDICE: <span class="m_-5533053826487775104gmail-Apple-converted-space"> </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj65r3Rp-WuvQzd0bGwH-alYqGeU7qNsQOEWchntyx51ohlDoPyoGF__yo0oF8vIFtoDZa1e58ndFySJkOMYU0C9DLrVFYKazFCHkHHoCRVXY2Us_f9HPR01KFGCsToTcv1NZheapnhqpM/s1600/Candice+Sand.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="552" data-original-width="1050" height="168" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj65r3Rp-WuvQzd0bGwH-alYqGeU7qNsQOEWchntyx51ohlDoPyoGF__yo0oF8vIFtoDZa1e58ndFySJkOMYU0C9DLrVFYKazFCHkHHoCRVXY2Us_f9HPR01KFGCsToTcv1NZheapnhqpM/s320/Candice+Sand.jpg" width="320" /></a></div>
Pop recording artist and songwriter Candice Sand is originally from Saskatchewan, Canada but is now based out of Toronto. Her music has been praised for it’s intriguing lyrics, infectious hooks, and her powerful vocal performance.<br />
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<span class="m_-5533053826487775104gmail-s1" style="-webkit-font-kerning: none;">Candice’s most recent album (“Against Concrete Walls”) was co-written and produced by the Grammy nominated & Juno award winning production team Kuya Productions INC. The album also features guest performances by Juno award winning multi-platinum artists JRDN and Choclair.</span></div>
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<span class="m_-5533053826487775104gmail-s1" style="-webkit-font-kerning: none;"></span><br /></div>
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<span class="m_-5533053826487775104gmail-s1" style="-webkit-font-kerning: none;">In Sept 2017, she released her latest single “Closed Doors” which was written from Candice’s personal experience of overcoming an eating disorder she struggled with for most of her life.<span class="m_-5533053826487775104gmail-Apple-converted-space"> </span>The single also appears in the documentary series “Something’s Gotta Give”, which aims to raise awareness about eating disorders and promote recovery.<span class="m_-5533053826487775104gmail-Apple-converted-space"> </span>Candice is also interviewed in the documentary.</span></div>
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<span class="m_-5533053826487775104gmail-s1" style="-webkit-font-kerning: none;"></span><br /></div>
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<span class="m_-5533053826487775104gmail-s1" style="-webkit-font-kerning: none;">As she works in the studio on her new project, Candice stays active as a performer throughout Canada and the US. To date, she has completed 3 tours which took her across Canada and currently, she takes the stage for 100+ performances annually.<span class="m_-5533053826487775104gmail-Apple-converted-space"> </span></span></div>
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<span class="m_-5533053826487775104gmail-s1" style="-webkit-font-kerning: none;">Stay tuned and watch out for this girl... so much more to come!</span></div>
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<span style="text-decoration: underline;"><b>Listen to <i>“CLOSED DOORS” </i>here:</b></span></div>
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<span style="font-size: 11px;">YouT</span><span style="color: black;">ube: <span style="font-family: proxima-nova, "Helvetica Neue", Helvetica, Arial, sans-serif;"><a data-saferedirecturl="https://www.google.com/url?hl=en&q=https://youtu.be/uupYga_dBlE&source=gmail&ust=1532707009501000&usg=AFQjCNF4OBK4gXN511PuqEwVg_ET6fhgkw" href="https://youtu.be/uupYga_dBlE" style="color: #1155cc;" target="_blank">https://youtu.be/uupY<wbr></wbr>ga_dBlE</a></span></span></div>
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Spotify: <a data-saferedirecturl="https://www.google.com/url?hl=en&q=https://www.youtube.com/redirect?redir_token%3D2rc0O9Jjf0FNJ2-6lNEWrW4_T3l8MTUwNTU2OTU3NUAxNTA1NDgzMTc1%26event%3Ddesc%26q%3Dhttp%253A%252F%252Fspoti.fi%252F2jvL3ZC&source=gmail&ust=1532707009501000&usg=AFQjCNHAx1GU25pN1IfVifwxq0ZHOAN5_A" href="https://www.youtube.com/redirect?redir_token=2rc0O9Jjf0FNJ2-6lNEWrW4_T3l8MTUwNTU2OTU3NUAxNTA1NDgzMTc1&event=desc&q=http%3A%2F%2Fspoti.fi%2F2jvL3ZC" style="color: #1155cc;" target="_blank">http://spoti.fi/2jvL3<wbr></wbr>ZC</a></div>
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Apple Music: <a data-saferedirecturl="https://www.google.com/url?hl=en&q=http://apple.co/2wnSKSD&source=gmail&ust=1532707009501000&usg=AFQjCNHh1tcT5EalCt-nMQsy3yzZC73PMA" href="http://apple.co/2wnSKSD" style="color: #1155cc;" target="_blank">http://apple.co/2wnSKSD</a></div>
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Soundcloud: <a data-saferedirecturl="https://www.google.com/url?hl=en&q=http://bit.ly/2fogwZm&source=gmail&ust=1532707009501000&usg=AFQjCNEH-Q1GASSvJ6HckuvZIr-Kdj-d4w" href="http://bit.ly/2fogwZm" style="color: #1155cc;" target="_blank">http://bit.ly/2fog<wbr></wbr>wZm</a></div>
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iTunes: <a data-saferedirecturl="https://www.google.com/url?hl=en&q=http://apple.co/2f2LOI7&source=gmail&ust=1532707009501000&usg=AFQjCNHs1S1--mDlsqI2dcmUPvyZl9d4sA" href="http://apple.co/2f2LOI7" style="color: #1155cc;" target="_blank">http://apple.co/2f2LOI<wbr></wbr>7</a></div>
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<b>Connect with Candice:</b></div>
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<span style="text-decoration: underline;"><a data-saferedirecturl="https://www.google.com/url?hl=en&q=http://www.candicesand.com/&source=gmail&ust=1532707009502000&usg=AFQjCNEZbf5MCltp3gmGNIiXJhvVw8HaTA" href="http://www.candicesand.com/" style="color: #1155cc;" target="_blank"><b>www.CandiceSand.com</b></a></span></div>
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<span style="text-decoration: underline;"><a data-saferedirecturl="https://www.google.com/url?hl=en&q=http://www.instagram.com/CandiceSand&source=gmail&ust=1532707009502000&usg=AFQjCNHj7jlaSK0wmSNCwJjNNTnXfnbZGg" href="http://www.instagram.com/CandiceSand" style="color: #1155cc;" target="_blank"><b>www.instagram.com/CandiceSand</b></a></span></div>
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<span style="text-decoration: underline;"><a data-saferedirecturl="https://www.google.com/url?hl=en&q=http://www.facebook.com/CandiceSand&source=gmail&ust=1532707009502000&usg=AFQjCNEMxCo82EqWkR2NkK3CCuECPzr_0A" href="http://www.facebook.com/CandiceSand" style="color: #1155cc;" target="_blank"><b>www.facebook.com/CandiceSand</b></a></span></div>
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<span style="text-decoration: underline;"><a data-saferedirecturl="https://www.google.com/url?hl=en&q=http://www.youtube.com/CandiceSand&source=gmail&ust=1532707009502000&usg=AFQjCNHDGlejtNRuszGXIwy6avsuVoiDYQ" href="http://www.youtube.com/CandiceSand" style="color: #1155cc;" target="_blank"><b>www.youtube.com/CandiceSand</b></a></span></div>
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<span style="text-decoration: underline;"><a data-saferedirecturl="https://www.google.com/url?hl=en&q=http://www.twitter.com/CandiceSand&source=gmail&ust=1532707009502000&usg=AFQjCNEazzJTkADO5QUyKkkcySesCVAbKw" href="http://www.twitter.com/CandiceSand" style="color: #1155cc;" target="_blank"><b>www.twitter.com/CandiceSand</b></a></span></div>
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Dr. Nina http://www.blogger.com/profile/12494781884575250461noreply@blogger.com3tag:blogger.com,1999:blog-1333584983769357912.post-74673205825069697832018-03-16T09:52:00.001-07:002018-03-16T09:53:35.650-07:00The Truth About Comfort Food<div class="separator" style="clear: both; text-align: center;">
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<span style="font-size: 16pt;">The TRUTH About Comfort Food</span></div>
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Comfort food is actually about the need or the wish to be
comforted by another person. If nobody is
available to provide comfort, or if the people in your life are not able to
respond in a way that feels good, that’s painful. The good news is that you can learn to give
yourself what you need to feel better.</div>
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<o:p></o:p></div>
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<o:p>If you’re turning to food for comfort, the primary challenge is learning to respond to yourself with language instead of action (eating).</o:p></div>
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If you turn away from food as a way of feeling better,
you’ve learned to respond to your needs by ignoring, denying or judging
them.<span style="mso-spacerun: yes;"> </span>It’s humiliating to have unmet
needs, and you may have turned against your need for comfort as a way to feel
powerful, turning passive to active.<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
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You cannot stuff down your feelings, nor can you starve them away or purge them.<span style="mso-spacerun: yes;"> </span>Cultivating an ability to recognize, value
and respond to yourself without bingeing, restricting or purging will help you overcome eating disorder behavior, no matter what your struggle with food.<o:p></o:p></div>
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Keep in mind the acronym VARY as a guide to providing
comfort:<o:p></o:p></div>
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<span style="font-size: 22.0pt;"><span style="color: blue;">V</span></span><span style="font-size: 14.0pt;">alidate:<span style="mso-spacerun: yes;"> </span></span>Recognize
that your feelings and thoughts are reactions to a particular situation, and
you have an absolute right to feel the way you feel.<span style="mso-spacerun: yes;"> </span><br />
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<o:p></o:p></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 11.0pt;">For example: </span></b><i style="mso-bidi-font-style: normal;"><span style="font-size: 11.0pt;"><span style="mso-spacerun: yes;"> </span>I
got passed over for a promotion at work and my co-worker got it instead. I feel
hurt, unappreciated and upset.<span style="mso-spacerun: yes;"> </span>Of course
I feel that way.<span style="mso-spacerun: yes;"> </span>How else could I feel
given, this situation?<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></i></div>
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<span style="font-size: 22.0pt;"><span style="color: blue;">A</span></span><span style="font-size: 14.0pt;">cknowledge:<span style="mso-spacerun: yes;"> </span></span>Accept
the existence and truth of what you’re feeling.<o:p></o:p></div>
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<i style="mso-bidi-font-style: normal;"><span style="font-size: 11.0pt;">This is a painful, upsetting, and humiliation
situation. I also realize that some of my sibling issues might have gotten
stirred up, since my brother was always getting special treatment.</span><o:p></o:p></i></div>
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<span style="font-size: 22.0pt;"><span style="color: blue;">R</span></span><span style="font-size: 14.0pt;">eassure:<span style="mso-spacerun: yes;"> </span></span>Encourage
and inspire yourself by remembering that this situation will pass, and you will
feel better.<span style="mso-spacerun: yes;"> </span>Keep in mind past
situations in which you were able to overcome difficulty.<span style="mso-spacerun: yes;"> </span>You will this time, too!<o:p></o:p></div>
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<i style="mso-bidi-font-style: normal;"><span style="font-size: 11.0pt;">I’ve overcome a lot of challenges in my life (recall
them specifically) and I’m going to get past this, too.<span style="mso-spacerun: yes;"> </span>I feel awful now, but I’m not going to be
stuck in this horrible feeling.<span style="mso-spacerun: yes;"> </span>I will
feel better</span></i><span style="font-size: 14.0pt;"><o:p></o:p></span></div>
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When you are consistently respond to yourself in a
supportive way, you feel better.<span style="mso-spacerun: yes;"> </span>You may
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<span style="mso-spacerun: yes;"><br /></span></div>
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<span style="mso-spacerun: yes;"><br /></span></div>
<h2>
<span style="mso-spacerun: yes;">Is food your best friend and your worst enemy?</span></h2>
<h2>
Get your FREE guide: <a href="https://winthedietwar.com/25-ways-to-stop-stress-eating/" target="_blank">25 Ways To Stop Stress Eating</a></h2>
<div>
<span style="font-size: large;">Click <a href="https://winthedietwar.com/25-ways-to-stop-stress-eating/" target="_blank">here</a> to get started on a path to making peace with food for good!</span></div>
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<br /></div>
Dr. Nina http://www.blogger.com/profile/12494781884575250461noreply@blogger.com13tag:blogger.com,1999:blog-1333584983769357912.post-59560663513133173102018-01-08T06:00:00.000-08:002018-01-14T21:11:03.686-08:00The Neuroscience Of Weight Loss<div class="MsoNormal">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTtKVg4D6vhiBjfwEyZML7o60z9pOrzafjaQde1QoFJja_h65RZ7jPlkOp_Rw8axvT75QCafslYHmmCHNANNqEH21i5Xl99jDIgQrcKO6RmCawx9Ff0e5-fpdkaqOJOWAlLUNqb5iC6cE/s1600/NeuroscienceWeightLoss.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="315" data-original-width="560" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTtKVg4D6vhiBjfwEyZML7o60z9pOrzafjaQde1QoFJja_h65RZ7jPlkOp_Rw8axvT75QCafslYHmmCHNANNqEH21i5Xl99jDIgQrcKO6RmCawx9Ff0e5-fpdkaqOJOWAlLUNqb5iC6cE/s1600/NeuroscienceWeightLoss.png" /></a></div>
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What does your brain have to do with weight loss? <br />
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As a psychoanalyst and specialist in food, weight and body image issues, my area of expertise is the psychology of eating. Whether someone has an unhappy, unhealthy relationship to food or is struggling with an eating disorder, I help them look at what's eating "at" them instead of focusing on what they are eating. </div>
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Yet, many people find it difficult to create permanent, sustainable weight loss, and for some of them, there are <b>physiological</b> issues that make it difficult to lose weight and keep it off. That's why I was so intrigued when I heard about a new device that helps people regulate their hunger, appetite and gain health through neuroscience. </div>
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The research is really compelling and so many people have benefited from his, that I thought I would introduce you to this device as a complement to the psychological piece. </div>
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I invited neuroscientist Dr. Jason McKeon to tell you more about his revolutionary new approach. Take it away, Jason!!</div>
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<b style="mso-bidi-font-weight: normal;"><span style="mso-ansi-language: EN-US;"><br /></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="mso-ansi-language: EN-US;"><span style="font-family: "times" , "times new roman" , serif;">The Neuroscience Of Weight Loss<o:p></o:p></span></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="mso-ansi-language: EN-US;"><span style="font-family: "times" , "times new roman" , serif;">by Dr. Jason McKeown </span></span></b></div>
<div style="background: white; margin-bottom: .25in; margin-left: 0in; margin-right: 0in; margin-top: .25in; mso-add-space: auto; vertical-align: baseline;">
<span lang="EN-GB" style="color: #333333;"><span style="font-family: "times" , "times new roman" , serif;">It’s becoming more apparent
that people don’t realise just how challenging sustained weight loss is. Only 5%
of dieting attempts actually succeed for a significant amount of time.</span></span></div>
<div style="background: white; margin-bottom: .25in; margin-left: 0in; margin-right: 0in; margin-top: .25in; mso-add-space: auto; vertical-align: baseline;">
<span style="font-family: "times" , "times new roman" , serif;"><span lang="EN-GB" style="color: #333333;">As I see it, we only have two
options when it comes to weight loss:</span><span style="color: #333333;"> </span></span></div>
<div style="background: white; margin-bottom: .25in; margin-left: .5in; margin-right: 0in; margin-top: .25in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in; vertical-align: baseline;">
<!--[if !supportLists]--><span style="font-family: "times" , "times new roman" , serif;"><span lang="EN-GB" style="color: #333333;"><span style="mso-list: Ignore;">1)<span style="font-style: normal; font-variant-caps: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span lang="EN-GB" style="color: #333333;">The
highly desirable, fast, all-in approach that can shift the pounds on the scales
quite drastically. Typically, this is about hitting an impending target like a
wedding, holiday or dress size.<o:p></o:p></span></span></div>
<div style="background: white; margin-bottom: .25in; margin-left: .5in; margin-right: 0in; margin-top: .25in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in; vertical-align: baseline;">
<!--[if !supportLists]--><span style="font-family: "times" , "times new roman" , serif;"><span lang="EN-GB" style="color: #333333;"><span style="mso-list: Ignore;">2)<span style="font-style: normal; font-variant-caps: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span lang="EN-GB" style="color: #333333;">The
slower, health driven approach to change a lifestyle, which doesn’t have an end
point, and doesn’t use the scales as the sole judge of success.</span></span></div>
<div style="background: white; margin-bottom: .25in; margin-left: 0in; margin-right: 0in; margin-top: .25in; mso-add-space: auto; vertical-align: baseline;">
<span lang="EN-GB" style="color: #333333;"><span style="font-family: "times" , "times new roman" , serif;">Nearly everyone wants the first
and it’s easy to see why. We live in an instant world. Social media, fast food,
Netflix, Uber, even quick-fix diets! It’s quantifiable, done quickly, and easy
to move on to the next thing. However, that’s not how weight loss works.</span></span></div>
<div style="background: white; margin-bottom: .25in; margin-left: 0in; margin-right: 0in; margin-top: .25in; mso-add-space: auto; vertical-align: baseline;">
<span lang="EN-GB" style="color: #333333;"><span style="font-family: "times" , "times new roman" , serif;">We like to blame will-power for
its role in weight regain. Namely that our will-power eventually wanes and we
give in to the forbidden fruit, and the weight piles back on. <span style="border: none windowtext 1.0pt; mso-bidi-font-weight: bold; mso-border-alt: none windowtext 0in; padding: 0in;">Psychology and neurology play a massive
role in this.</span><o:p></o:p></span></span></div>
<div class="MsoNormalCxSpFirst" style="background: white; vertical-align: baseline;">
<span lang="EN-GB" style="color: #333333; mso-bidi-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="font-family: "times" , "times new roman" , serif;">The neuroscience behind it all is both complicated
and hard to influence. <span style="border: none windowtext 1.0pt; mso-bidi-font-weight: bold; mso-border-alt: none windowtext 0in; padding: 0in;">When it comes to fat
storage, the cornerstone is an area of the brain called the hypothalamus. It literally
controls how much fat you store. That’s great if it naturally keeps you lean,
but an eye-opener for anyone who struggles with their weight because it’s very
good at storing fat.</span><o:p></o:p></span></span></div>
<div class="MsoNormalCxSpMiddle" style="background: white; margin-bottom: .25in; margin-left: 0in; margin-right: 0in; margin-top: .25in; mso-add-space: auto; vertical-align: baseline;">
<span style="font-family: "times" , "times new roman" , serif;"><span lang="EN-GB" style="border: none 1.0pt; color: #333333; padding: 0in;"><o:p> </o:p></span><span style="color: #333333;">In fact, if
you adopt a radical diet, or begin an intense exercise regime, your
hypothalamus adjusts to prevent your weight from going down. It has been
programmed to store fat with ridiculous efficiency. </span></span></div>
<div class="MsoNormalCxSpMiddle" style="background: white; margin-bottom: .25in; margin-left: 0in; margin-right: 0in; margin-top: .25in; mso-add-space: auto; vertical-align: baseline;">
<span style="font-family: "times" , "times new roman" , serif;"><span lang="EN-GB" style="border: none 1.0pt; color: #333333; padding: 0in;"><o:p> </o:p></span><span style="color: #333333;">So, when you diet,
it’s your hypothalamus that makes you hungry. It also decreases metabolic rate,
changes metabolic hormone, and makes you feel low and unmotivated.</span></span></div>
<div class="MsoNormalCxSpMiddle" style="background: white; margin-bottom: .25in; margin-left: 0in; margin-right: 0in; margin-top: .25in; mso-add-space: auto; vertical-align: baseline;">
<span lang="EN-GB" style="color: #333333; mso-bidi-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="font-family: "times" , "times new roman" , serif;">These biological mechanisms make it a
David & Goliath feat to lose weight and keep it off. Especially if you have
held too much body fat, have been obese for a long time, or if you have
something which negatively influences fat storage like medication, diabetes, thyroid
problems, or even genetics.<o:p></o:p></span></span></div>
<div class="MsoNormalCxSpMiddle" style="background: white; margin-bottom: .25in; margin-left: 0in; margin-right: 0in; margin-top: .25in; mso-add-space: auto; vertical-align: baseline;">
<span style="font-family: "times" , "times new roman" , serif;"><span style="color: #333333;">Take ‘The Biggest Loser’ TV show
for example; insane weight loss results. Yet, these guys were followed up after
a few years and not only did they regain all of the weight, but interestingly
their metabolic rate was actually lower than when they first went on the show.
They were actually worse off than before they started their diet. In my opinion,
this happened because they went too hard too fast and their body bounced back
(thanks to the hypothalamus).</span></span></div>
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<span lang="EN-GB" style="background: white; color: #333333;"><span style="font-family: "times" , "times new roman" , serif;">So, what can actually be done? <o:p></o:p></span></span></div>
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<span lang="EN-GB" style="background: white; color: #333333;"><span style="font-family: "times" , "times new roman" , serif;"><b>First</b>, we need to rid ourselves of
this mind-set that ‘people aren’t trying hard enough’ or are ‘lazy’. Yes, consistency
with nutrition and physical activity are crucial to weight and overall health,
but the real issue is the hypothalamus and we can’t just ‘will power’ our way
through it. <o:p></o:p></span></span></div>
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<div class="MsoNormalCxSpMiddle">
<span lang="EN-GB" style="background: white; color: #333333;"><span style="font-family: "times" , "times new roman" , serif;"><b>Second</b>, forget about diets. Diets
have an exceptionally high failure rate. As mentioned earlier, 95% of the time
you will not succeed. Yo-yo dieting actually increases your chances of gaining
weight.<o:p></o:p></span></span></div>
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<span lang="EN-GB" style="background: white; color: #333333;"><span style="font-family: "times" , "times new roman" , serif;"><b>Third</b>, ditch the quick-fix
approach and replace it by being smart and consistent. Small but positive
changes in lifestyle will make the journey much more manageable. Improving food
choices to complement a healthy lifestyle, as opposed to a ‘six-week starvation
diet’, will not cause a massive rebound in your metabolism. Incorporating physical
activity into an enjoyable lifestyle will pay dividends for weight loss and your
overall health.<o:p></o:p></span></span></div>
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<br /></div>
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<span lang="EN-GB" style="background: white; color: #333333;"><span style="font-family: "times" , "times new roman" , serif;">An open-ended mind-set is crucial,
but admittedly can be difficult to accept. While some people, whose
hypothalamus keeps them lean, can appear to eat what they want, that may not
apply to you. So, it will take consistency and discipline, particularly if you
want to rewrite the neural pathways that drive the psychology and neuroscience,
which have been reinforced daily within your brain for years.<o:p></o:p></span></span></div>
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<span lang="EN-GB" style="background: white; color: #333333;"><span style="font-family: "times" , "times new roman" , serif;">Stimulating the hypothalamus correctly
will ultimately make weight loss easier. I have two roles related to this – I
work as a physician, and I also hold an academic position at UC San Diego’s
Center for Brain & Cognition. The focus of my work there is to try and
influence the hypothalamus using neurostimulation (small electrical impulses). <o:p></o:p></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span lang="EN-GB" style="background: white; color: #333333;">Previously this technology has
only been implanted, which is both risky and expensive. However, it does work
rather well. What we do at UC San Diego is to try and make the technology
non-invasive. What we’ve created is called <a href="https://www.modiushealth.com/" target="_blank">Modius</a></span><span lang="EN-GB" style="background: white; color: red;"> </span><span lang="EN-GB" style="background: white; color: #333333;">and
it’s a headset that can be worn for 60 minutes a day to send an electrical
pulse targeting the hypothalamus. <o:p></o:p></span></span></div>
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<span lang="EN-GB" style="background: white; color: #333333;"><span style="font-family: "times" , "times new roman" , serif;">Will this mean you can do nothing
and get shredded? Absolutely not. But, what we are finding is that many people
have used the device to make the entire weight loss journey more manageable. Particularly,
when it comes to curbing appetite, or getting over that dreaded plateau where
people just can’t lose any more weight. If you want to try it out, we’ll be at
CES (Consumer Electronics Show) January 9 – 12 in Las Vegas.<o:p></o:p></span></span></div>
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<span lang="EN-GB" style="background: white; color: #333333;"><span style="font-family: "times" , "times new roman" , serif;">The neuroscience of weight loss is a complicated
area that extends deep into both the psychology and biology of the entire body.
The most successful approach to it is the smart, steady and long-term method. And,
even with new technology like Modius, this is still a journey that needs
determination, commitment and a positive shift in lifestyle. </span></span><span style="background-color: white; color: #333333; font-family: "times" , "times new roman" , serif;">We’ll be with you every step of your journey with
us!</span></div>
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<span style="color: #333333; font-family: "times" , "times new roman" , serif;"><span style="background-color: white; font-family: "times" , "times new roman" , serif;">Check out the Modius device here:</span></span><br />
<span style="color: #333333; font-family: "times" , "times new roman" , serif;"><span style="background-color: white; font-family: "times" , "times new roman" , serif;"><a href="http://www.modiushealth.com/">www.modiushealth.com</a></span></span><br />
<span style="font-family: "times" , "times new roman" , serif;"><span style="color: #333333; font-family: "times" , "times new roman" , serif;"><br /></span>
</span><br />
<span style="font-family: "times" , "times new roman" , serif;"><span style="color: #333333; font-family: "times" , "times new roman" , serif;">Read the science behind this device here:</span></span><br />
<a href="https://www.modiushealth.com/science/" style="font-family: times, 'times new roman', serif;">https://www.modiushealth.com/science/</a></div>
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<span lang="EN-GB" style="background: white; color: #333333;"><span style="font-family: "times" , "times new roman" , serif;">This is Dr. </span></span><span style="font-family: "times" , "times new roman" , serif;">McKeown</span><span style="background-color: white; color: #333333; font-family: "times" , "times new roman" , serif;"> wearing the Modius device:</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDktqkkgMRSGQ4XnFf0-n-7FyOkFtUD-DUlRdnnBJiCwRQzqFxGTpu-BFITlD0212DlObVexKPvS7HTgdAZ-nDB7F-WxlGdBUy6BzYdfbwdIamBD-7UlXAHmtoQo1fgIDuQyl_Gyavha4/s1600/IMAGE_Neurovalens_Jason+McKeown_SyncNI.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="459" data-original-width="720" height="204" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDktqkkgMRSGQ4XnFf0-n-7FyOkFtUD-DUlRdnnBJiCwRQzqFxGTpu-BFITlD0212DlObVexKPvS7HTgdAZ-nDB7F-WxlGdBUy6BzYdfbwdIamBD-7UlXAHmtoQo1fgIDuQyl_Gyavha4/s320/IMAGE_Neurovalens_Jason+McKeown_SyncNI.jpg" width="320" /></a></div>
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<span style="background-color: white; color: #1a1a1a; font-family: "times new roman"; font-size: 14pt;">Dr. Jason McKeown spends his days running a medical device company in Belfast, Northern Ireland, and researching brain stimulation at the University of California, San Diego. In his spare time, he likes to relax by working as an Emergency Medicine Doctor. </span></div>
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<span style="background: white; color: #1a1a1a; font-family: "times new roman"; font-size: 14.0pt;">Here's his official bio: Dr. Jason McKeown i</span><span style="background-color: white; color: #1a1a1a; font-family: "times new roman"; font-size: 14pt;">s a Bachelor of Medicine, Bachelor of
Surgery and Bachelor of Obstetrics from Queen’s University, Belfast. He is a
member of the Association of British Neurologists and the Royal College of Emergency
Medicine and is a Visiting Scholar at the UCSD Center for Brain &
Cognition. In 2015 Jason was invited onto the Propel Programme by
InvestNI – a business accelerator aimed at ‘high caliber entrepreneurs who have
the passion and energy to succeed on the international stage’. Upon his
completion of the programme, Neurovalens was awarded Company of the Year 2015.</span></div>
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Dr. Nina http://www.blogger.com/profile/12494781884575250461noreply@blogger.com27tag:blogger.com,1999:blog-1333584983769357912.post-41943089683291853942017-12-11T19:55:00.001-08:002017-12-12T08:20:42.379-08:00"One bite won't hurt you!"<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3eD6U_xMxAT5CcA7HKAGYEGdm_NLeIy9FoAfJyuyWS9qoMg85DY288Dw30uwak64eW5kGNJA2eKA216YaFwFrcfOe2fL6zHnbE_fm3_J5wjIiuSv52FTJNtST8VVVdzpEXKZ7hWTFEEM/s1600/OneBite.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="315" data-original-width="560" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3eD6U_xMxAT5CcA7HKAGYEGdm_NLeIy9FoAfJyuyWS9qoMg85DY288Dw30uwak64eW5kGNJA2eKA216YaFwFrcfOe2fL6zHnbE_fm3_J5wjIiuSv52FTJNtST8VVVdzpEXKZ7hWTFEEM/s1600/OneBite.png" /></a></div>
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<span style="font-family: "times" , "times new roman" , serif;">Recently one of the listeners to my radio show wrote in and asked how to get food pushers to back off. </span></div>
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<span style="font-family: "times" , "times new roman" , serif;">She said, "<span style="background-color: white;">People who say, 'Oh, come on, it's the Holidays. Just this one time. It's a time for
indulgence." Or hosts who say, "You barely ate anything. Have some more. It's just a little." </span></span></div>
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<div class="MsoNormal" style="background: white;">
<span style="font-family: "times" , "times new roman" , serif;">She wanted to know what to do about hosts who put the food on your plate rather than letting people put take own
portions. </span></div>
<div class="MsoNormal" style="background: white;">
<span style="font-family: "times" , "times new roman" , serif;"><br /></span></div>
<div class="MsoNormal" style="background: white;">
<span style="font-family: "times" , "times new roman" , serif;">(Or worse, what to do about the dreaded buffet party).</span></div>
<div class="MsoNormal" style="background: white;">
<br /></div>
<div class="MsoNormal" style="background: white;">
<span style="font-family: "times" , "times new roman" , serif;">Here are my recommendations:</span></div>
<div class="MsoNormal">
<span style="font-family: "times" , "times new roman" , serif;"><br /></span></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: large;">Prepare clever comebacks</span><o:p></o:p></span></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "times" , "times new roman" , serif;">Benjamin Franklin once said, “By failing to
prepare, you are preparing to fail.”<span style="mso-spacerun: yes;"> </span>Conversely,
by preparing, you will succeed! <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "times" , "times new roman" , serif;">Going home for the holidays can cause a
temporary regression.<span style="mso-spacerun: yes;"> </span>If you feel like a
five year old as soon as you step through the doors of your childhood home, it
can be difficult to retain your adult self.<span style="mso-spacerun: yes;">
</span><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "times" , "times new roman" , serif;">Having snappy comments at the ready will help get
you through.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "times" , "times new roman" , serif;"><br /></span></div>
<div class="MsoNormal">
<b><span style="font-family: "times" , "times new roman" , serif;">For people who say, "One bite won't hurt you." (or something like that)</span></b></div>
<div class="MsoNormal">
<span style="font-family: "times" , "times new roman" , serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "times" , "times new roman" , serif;">Respond with one of the following comebacks:</span></div>
<div class="MsoNormal">
<span style="font-family: "times" , "times new roman" , serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "times" , "times new roman" , serif;"><i>"In that case, only give me one bite."</i></span></div>
<div class="MsoNormal">
<span style="font-family: "times" , "times new roman" , serif;"><i>"You're very interested in what I'm eating, aren't you?"</i></span></div>
<div class="MsoNormal">
<span style="font-family: "times" , "times new roman" , serif;"><i>"Would you tell someone who's trying to smoke that one cigarette won't hurt? Would you tell an alcoholic that one sip of alcohol won't hurt?" </i></span></div>
<div class="MsoNormal">
<span style="font-family: "times" , "times new roman" , serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "times" , "times new roman" , serif;">(I don't believe in food addiction, which I discuss in <a href="http://makepeacewithfood2day.blogspot.com/2015/09/is-sugar-your-personal-crack.html" target="_blank">this post,</a> but the point of these comebacks is to get people to back off, and this strategy is very effective).</span></div>
<div class="MsoNormal">
<span style="font-family: "times" , "times new roman" , serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "times" , "times new roman" , serif;">For hosts who dole out food, it's perfectly acceptable to say, <i>"Thank you so much, but I'll take my own."</i></span></div>
<div class="MsoNormal">
<span style="font-family: "times" , "times new roman" , serif;"><i><br /></i></span></div>
<div class="MsoNormal">
<span style="font-family: "times" , "times new roman" , serif;">If they say, "I insist on serving you myself" (which, is highly unlikely), say, with a smile, "<i>You're working too hard, so I insist on helping you by fixing my own plate.</i>"</span></div>
<div class="MsoNormal">
<span style="font-family: "times" , "times new roman" , serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "times" , "times new roman" , serif;">As for buffets, it may be helpful to ask a friend to make you a light and healthy plate, which helps you avoid temptation.</span></div>
<div class="MsoNormal">
<span style="font-family: "times" , "times new roman" , serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "times" , "times new roman" , serif;">The point here is not to defend or explain, but to challenge these food pushers and put them on the defensive.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "times" , "times new roman" , serif;">It also helps to be ready for comments and questions about your food
choices and your weight, such as:<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="line-height: 150%;">
<i style="mso-bidi-font-style: normal;"><span style="line-height: 150%;"><span style="font-family: "times" , "times new roman" , serif;">“Do you really need to eat that?”<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></span></i></div>
<div class="MsoNormal" style="line-height: 150%;">
<i style="mso-bidi-font-style: normal;"><span style="line-height: 150%;"><span style="font-family: "times" , "times new roman" , serif;">“You’ve put on a few pounds since last year.”<o:p></o:p></span></span></i></div>
<div class="MsoNormal">
<span style="font-family: "times" , "times new roman" , serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "times" , "times new roman" , serif;">There are three ways to deal with these types of
comments.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: large;">Set limits:</span><o:p></o:p></span></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="line-height: 150%;">
<i style="mso-bidi-font-style: normal;"><span style="line-height: 150%;"><span style="font-family: "times" , "times new roman" , serif;">“I’m not discussing what I’m eating or how much
I weigh. Period.”<o:p></o:p></span></span></i></div>
<div class="MsoNormal" style="line-height: 150%;">
<i style="mso-bidi-font-style: normal;"><span style="line-height: 150%;"><span style="font-family: "times" , "times new roman" , serif;">“I don’t like speaking about my weight, so I
prefer you don’t bring it up.”<o:p></o:p></span></span></i></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "times" , "times new roman" , serif;"><br /></span></b></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: large;">Use Humor:</span><o:p></o:p></span></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="line-height: 150%;">
<i style="mso-bidi-font-style: normal;"><span style="line-height: 150%;"><span style="font-family: "times" , "times new roman" , serif;">“No, I don’t need that.<span style="mso-spacerun: yes;"> </span>But I sure do want it.<span style="mso-spacerun: yes;"> </span>Is there a problem?”<o:p></o:p></span></span></i></div>
<div class="MsoNormal" style="line-height: 150%;">
<i style="mso-bidi-font-style: normal;"><span style="line-height: 150%;"><span style="font-family: "times" , "times new roman" , serif;">“My weight is a number and it’s unlisted.”<o:p></o:p></span></span></i></div>
<div class="MsoNormal" style="line-height: 150%;">
<i style="mso-bidi-font-style: normal;"><span style="line-height: 150%;"><span style="font-family: "times" , "times new roman" , serif;">“Thank you for noticing.<span style="mso-spacerun: yes;"> </span>And here I thought nobody paid attention to
me.”<o:p></o:p></span></span></i></div>
<div class="MsoNormal" style="line-height: 150%;">
<i style="mso-bidi-font-style: normal;"><span style="line-height: 150%;"><span style="font-family: "times" , "times new roman" , serif;">“Absolutely right.<span style="mso-spacerun: yes;"> </span>Curvy is the new black, didn’t you hear?”<o:p></o:p></span></span></i></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;"><span style="font-family: "times" , "times new roman" , serif;">“Wow, I actually HAVE gained weight.<span style="mso-spacerun: yes;">
</span>Thank you for letting me know because otherwise it would have completely
escaped my attention.”<o:p></o:p></span></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: large;">Deflect:<span style="mso-spacerun: yes;"> </span></span><o:p></o:p></span></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="line-height: 150%;">
<i style="mso-bidi-font-style: normal;"><span style="line-height: 150%;"><span style="font-family: "times" , "times new roman" , serif;">So what?<span style="mso-spacerun: yes;">
</span>What’s new with you?<o:p></o:p></span></span></i></div>
<div class="MsoNormal" style="line-height: 150%;">
<i style="mso-bidi-font-style: normal;"><span style="line-height: 150%;"><span style="font-family: "times" , "times new roman" , serif;">Maybe.<span style="mso-spacerun: yes;"> </span>So
how are you these days?<o:p></o:p></span></span></i></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;"><span style="font-family: "times" , "times new roman" , serif;">My weight really isn’t that interesting to me.<span style="mso-spacerun: yes;"> </span>What are your plans for next year?<o:p></o:p></span></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "times" , "times new roman" , serif;">If they tell you that they are only asking
because they are worried about your health, say:<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;"><span style="font-family: "times" , "times new roman" , serif;">“I appreciate your concern, but I do not want to discuss this.”<o:p></o:p></span></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "times" , "times new roman" , serif;">And, remind yourself:<span style="mso-spacerun: yes;"> </span>this is TEMPORARY. <span style="mso-spacerun: yes;"> </span>Before you know it, the New Year will be here
and you will have gotten through the holidays without gaining weight!<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "times" , "times new roman" , serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "times" , "times new roman" , serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "times" , "times new roman" , serif;">Haven't heard my show yet? Listen LIVE here on <a href="http://latalkradio.com/content/dr-nina-show" target="_blank">LA Talk Radio</a> or get all the episodes on <a href="https://itunes.apple.com/us/podcast/the-dr-nina-show/id1251607541" target="_blank">iTunes</a>.</span></div>
<div class="MsoNormal">
<span style="font-family: "times" , "times new roman" , serif;"><br /></span></div>
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<span style="font-family: "times" , "times new roman" , serif;">Here's that link again: </span><a href="http://latalkradio.com/content/dr-nina-show" target="_blank">latalkradio.com/content/dr-nina-show</a></div>
Dr. Nina http://www.blogger.com/profile/12494781884575250461noreply@blogger.com0tag:blogger.com,1999:blog-1333584983769357912.post-35285370935020192322017-09-27T08:54:00.002-07:002017-09-27T08:54:14.806-07:00How To Stop A Binge In 25 Seconds Or Less<div style="background-color: white; color: #222222; line-height: normal;">
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<span style="font-family: "Times New Roman", Times, serif;"><span style="font-family: Times, Times New Roman, serif; font-size: 16px;">Binges happen. When they do, there is always a reason. If you're turning "to" food, you're turning "away" from something else.</span></span><br />
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<span style="font-family: "Times New Roman", Times, serif;"><span style="font-size: 16px;">But what if you just can't figure it out? You feel the binge coming, like a train picking up speed. It feels like there's nothing you can do to stop it.</span></span></span><br />
<span style="font-family: "Times New Roman", Times, serif;"><span style="font-family: Times, Times New Roman, serif; font-size: 16px;"><br />As someone recently said to me, "<i><i>I know it’s important to identify and process my feelings so I don't eat when I'm upset, but sometimes I’m too stressed out to deal with it. What else can I do when I feel that way?”</i></i><br /><br />If you can relate, you may be accustomed to eating to numb, distract or comfort yourself and don’t know how else to calm down.<br /><br />Here are some ways to alleviate stress and anxiety by calming your body, centering your mind and stopping the escalation of stress.<br /><br /><b><b>Progressive Muscle Relaxation Exercise</b></b>: Focus on your legs. Make them as tight as you can. Move up your body, tightening your stomach, then your arms. Make fists and keep your muscles really, really tight. <b>HOLD that tension as long as possible, a minimum of fifteen seconds but ideally as long as possible. </b>Then release.<br /><br />Feel that? You’re probably feeling more relaxed.. The idea of this exercise is that without muscle tension, you can’t access muscle release. <i>When your body is relaxed, your mind will follow.<i> </i></i>When your mind is relaxed, you won't feel the need to binge. And viola! You're delivering those cookies to a delighted new friend and forming a new friendship, something that will last much longer than the cookies. :)<br /><br /><b><b>The Four Senses Exercise</b></b>: As you know, we have five senses, but if you turn to food when you’re stressed, you’re familiar with the sense of taste and probably use taste – food – as the primary way you self-soothe. The Four Senses exercise puts you in touch with the other four senses and helps you center yourself.<br /><br />Wherever you are, look around and say one thing that you can:</span></span><br />
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<li style="margin-left: 15px;"><span style="font-family: "Times New Roman", Times, serif;"><span style="font-family: Times, Times New Roman, serif; font-size: 16px;">Touch</span></span></li>
<li style="margin-left: 15px;"><span style="font-family: "Times New Roman", Times, serif;"><span style="font-family: Times, Times New Roman, serif; font-size: 16px;">See</span></span></li>
<li style="margin-left: 15px;"><span style="font-family: "Times New Roman", Times, serif;"><span style="font-family: Times, Times New Roman, serif; font-size: 16px;">Smell</span></span></li>
<li style="margin-left: 15px;"><span style="font-family: "Times New Roman", Times, serif;"><span style="font-family: Times, Times New Roman, serif; font-size: 16px;">Hear</span></span></li>
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<span style="font-family: "Times New Roman", Times, serif;"><span style="font-family: Times, Times New Roman, serif; font-size: 16px;">Take in these senses with as much detail as possible. You can take this exercise a step further by not only noticing what you can touch, see, hear, or smell, but by indulging one of those senses with calm.</span></span><br />
<span style="font-family: "Times New Roman", Times, serif;"><span style="font-family: Times, Times New Roman, serif; font-size: 16px;">Do you have a favorite song or playlist that puts you at ease? Stick some headphones in and let your mind focus on the beautiful sound. Visit nature and treat your eyes to a feast of plants, landscapes, and beauty. Burn a candle with a scent that is especially calming. Wrap yourself in a warm, furry blanket.<br /><br />If you want to binge, your subconscious is asking for some love. Give it to yourself -- without food.<br /><br /><i><b>When I'm particularly stressed, I turn on my favorite old-school artist, Prince, and dance around my house like I'm on stage. That usually changes my mood. But if you need a little more help, here are some other options:</b></i><br /><br /><b>Visualization</b>. There are two ways to use visualization: the first is to imagine a happy place where you feel safe and calm; the second is to think about something you’re afraid of, and imagine a positive outcome. Keep in mind those four senses as you work through the visualizations!<br /><br /><b>Visualization #1</b>: Visualize a place where you feel happy. Where are you? Who else is there? Don’t limit yourself to reality; you can go anywhere your mind takes you. In your imagination, what are you touching, seeing, hearing, and smelling? Dwell in this visualization until you start to feel your heart calm down.<br /><br /><i><b>When I'm overwhelmed, I visualize being on a calm lake with the sun shining and water lapping the shore. I remember the time I went canoeing and a black swan swam alongside the canoe. I had the most lovely sense of wellbeing and calm. </b></i><br /><br /><b>Visualization #2:</b> Imagine a situation that makes you nervous, thinking about the best outcome possible. Again, use the four senses to bring this to life. What upcoming situation is causing you anxiety? Whether it’s a job interview, a personal challenge, a blind date or anything else, imagine the very best outcome, visualizing and imaging the four senses.<br /><br /><b><i>I used to have an absolute terror of public speaking. I would get so nervous that my legs would shake (I was positive that the audience could see me trembling, which only made it worse. I realized that I was imagining a critical audience, thinking, “Look how nervous she is. Look at those knees shaking!” Meanies.</i></b></span></span><br />
<span style="font-family: "Times New Roman", Times, serif;"><span style="font-family: Times, Times New Roman, serif; font-size: 16px;"><b><i>I decided to imagine an understanding audience full of people who were benefiting from what I was saying, and I focused on how I could help them. Once I did that, my knees stopped shaking for good. And guess what? Now I love public speaking!</i></b><br /><br />Using these methods to calm down, along with learning to identify and process painful, difficult and upsetting emotions, will help you comfort yourself and find peace with words, instead of with restricting, bingeing and purging, or bingeing.<br /><br />When you are calm, you don't need food to cope. And that's how we will beat the diet habit!<br /><br />Which of these techniques resound with you? Try one out this week. Make a goal to try one or two before you head to the kitchen for that extra loaf of bread. Share your successes and failures with me on <u><a data-saferedirecturl="https://www.google.com/url?hl=en&q=https://www.facebook.com/groups/winthedietwar/&source=gmail&ust=1506217714297000&usg=AFQjCNEQubZW29CuWnqUMFNVmtX2uDI-mg" href="https://www.facebook.com/groups/winthedietwar/" style="color: #1155cc;" target="_blank">Facebook</a>. </u><br /><br />If you are looking for online support and community, check out my Kick the Diet Habit program. All members are granted lifetime access to my online community. This is a great online support for people to chat, ask questions, receive encouragement, and reach me directly. You can learn more about the program <a data-saferedirecturl="https://www.google.com/url?hl=en&q=https://winthedietwar.com/kick-the-diet-habit-now/&source=gmail&ust=1506217714297000&usg=AFQjCNEzfoVY160ST79tupwCkQRpB0rYJA" href="https://winthedietwar.com/kick-the-diet-habit-now/" style="color: #1155cc;" target="_blank"><u>here</u></a> or at the link below. You can respond to this email if you have any questions.<br /><br />This is what one lifetime member of the Kick the Diet support group said about the program: “Thank you for freeing me from 40 years of dieting and living on low-fat foods and sugar-free this and that. We are in Paris and enjoying some very tasty French food, with no inner critic bullying me. Here’s to freedom and living life to the max!”<br /><br />I sincerely hope that these techniques help you as you continue to work for greater health and happiness. </span></span><br />
<span style="font-family: "Times New Roman", Times, serif;"><span style="font-family: Times, Times New Roman, serif; font-size: 16px;"><br />Remember, here is always hope! We are in this together.</span></span></div>
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<span style="font-family: '"times new roman"', '"times"', serif; font-size: 16px;">Want more help to make peace with food? I offer an online program that you can do in the privacy of your home, at your own pace, to help you beat bingeing for good. <a href="http://www.kickthediethabit.com/">www.kickthediethabit.com</a></span></div>
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Dr. Nina http://www.blogger.com/profile/12494781884575250461noreply@blogger.com0tag:blogger.com,1999:blog-1333584983769357912.post-20699023477449617942017-08-28T15:00:00.001-07:002017-08-28T15:06:10.428-07:00Is She Skinnier Than I am?<div class="MsoBodyTextCxSpFirst" style="line-height: 18.399999618530273px; margin-left: 0.5in; text-indent: 0.5in;">
<span style="font-family: Times, Times New Roman, serif;"><span style="line-height: 18.399999618530273px; text-indent: 0.5in;">Recently I was at a park where some girls were selling lemonade and cookies at a stand.</span><span style="line-height: 18.399999618530273px; text-indent: 0.5in;"> </span><span style="line-height: 18.399999618530273px; text-indent: 0.5in;">I got in line for lemonade and couldn’t help but overhear what the girls were talking about.</span><span style="line-height: 18.399999618530273px; text-indent: 0.5in;"> </span><span style="line-height: 18.399999618530273px; text-indent: 0.5in;">One was saying that some other girl named Kiley (who wasn’t there) had lost weight at gymnastics camp over the summer.</span><span style="line-height: 18.399999618530273px; text-indent: 0.5in;"> </span></span><br />
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<span style="line-height: 18.399999618530273px; text-indent: 0.5in;">She said, “Is she skinnier than me?”</span></span></div>
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<span style="font-family: Times, Times New Roman, serif;">This began a whole debate about who was skinnier than whom.<span style="mso-spacerun: yes;"> </span>They compared the sizes of their jeans, the space between the thighs (the thigh gap) and complained about not being able to see their hipbones.<o:p></o:p></span><br />
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<span style="font-family: Times, Times New Roman, serif;">Then one of them said, “Well, Kiley may be skinny but she still needs a nose job.”<o:p></o:p></span><br />
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<span style="font-family: Times, Times New Roman, serif;">It occurred to me that the smallest part of these girls was their self-confidence, which seemed to be solely based on their weight and appearance in comparison to other girls.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<span style="font-family: Times, Times New Roman, serif;">Sound familiar?<span style="mso-spacerun: yes;"> </span>Do you compare yourself to others and constantly feel as if you fall short?<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<span style="font-family: Times, Times New Roman, serif;"><br /></span></div>
<div class="MsoBodyTextCxSpMiddle" style="line-height: 18.399999618530273px; margin-left: 0.5in;">
<span style="font-family: Times, Times New Roman, serif;">Or do you feel superior when you make comparisons?<span style="mso-spacerun: yes;"> </span>Recently someone confided at how superior she felt when she saw another women eating dinner at a restaurant.<span style="mso-spacerun: yes;"> </span>She scoffed, “I thought she was so weak.<span style="mso-spacerun: yes;"> </span>I felt so strong in comparison.”<o:p></o:p></span></div>
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<span style="font-family: Times, Times New Roman, serif;"><br /></span></div>
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<span style="font-family: Times, Times New Roman, serif;">This woman thought her ability to deprive herself and use willpower to not “give in” to the need to eat made her strong.<span style="mso-spacerun: yes;"> </span>This is a pyrrhic victory, one that causes suffering in the long run.<o:p></o:p></span></div>
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<span style="font-family: Times, Times New Roman, serif;"><br /></span></div>
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<span style="font-family: Times, Times New Roman, serif;">To stop comparing yourself to others, it’s important to challenge the ideas about yourself that negatively impact your self esteem.<span style="mso-spacerun: yes;"> </span>When you feel good about yourself, you’re less likely to turn to food for comfort or distraction, or to prove anything about yourself.<o:p></o:p></span></div>
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<span style="font-family: Times, Times New Roman, serif;"><br /></span></div>
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<span style="font-family: Times, Times New Roman, serif;">Food for thought:</span><br />
<span style="font-family: Times, Times New Roman, serif;">Where did you get the idea that you’re not good enough as you are?</span></div>
<div class="MsoBodyTextCxSpMiddle" style="line-height: 32px; margin-left: 0.5in;">
<span style="font-family: Times, Times New Roman, serif;">What do you think needs to change?<span style="mso-spacerun: yes;"> </span>Weight?<span style="mso-spacerun: yes;"> </span>Martial status?<span style="mso-spacerun: yes;"> </span>Employment status?<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<div class="MsoBodyTextCxSpMiddle" style="line-height: 32px; margin-left: 0.5in;">
<span style="font-family: Times, Times New Roman, serif;">What makes you think that depriving yourself reflects strength of character?<o:p></o:p></span></div>
<div class="MsoBodyTextCxSpMiddle" style="margin-left: .5in; mso-add-space: auto; mso-outline-level: 1;">
<span style="font-family: Times, Times New Roman, serif;">Think of someone you compare yourself to unfavorably?<span style="mso-spacerun: yes;"> </span>What do you imagine would change if you had her (or his) looks, weight, life?<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<span style="font-family: Times, Times New Roman, serif;"><br /></span></div>
<div class="MsoBodyTextCxSpMiddle" style="line-height: 32px; margin-left: 0.5in;">
<span style="font-family: Times, Times New Roman, serif;">What aspects of yourself – physical, intellectual, mental, emotional – do you feel <b style="mso-bidi-font-weight: normal;">good</b> about? <o:p></o:p></span></div>
<div class="MsoBodyTextCxSpMiddle" style="line-height: 18.399999618530273px; margin-left: 0.5in;">
<span style="font-family: Times, Times New Roman, serif;"><br /></span></div>
<div class="MsoBodyTextCxSpMiddle" style="line-height: 18.399999618530273px; margin-left: 0.5in;">
<span style="font-family: Times, Times New Roman, serif;">What makes you happy?</span><br />
<span style="font-family: Times, Times New Roman, serif;"><span style="line-height: 18.399999618530273px;"><br /></span><span style="line-height: 18.399999618530273px;">When you feel good about yourself, you're less vulnerable food, weight or body image issues!</span></span><br />
<div>
<span style="line-height: 18.399999618530273px;"><br /></span></div>
</div>
Dr. Nina http://www.blogger.com/profile/12494781884575250461noreply@blogger.com0tag:blogger.com,1999:blog-1333584983769357912.post-74782619150477662372017-07-10T10:27:00.002-07:002017-07-10T10:44:26.478-07:00The Tyranny of Free Food<div class="MsoNormal" style="text-indent: .5in;">
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<span style="font-family: "times"; font-size: 14pt; text-indent: 0.5in;">I'm pleased to share an essay by novelist JoAnna Novak. </span><span style="background-color: white; color: #222222; font-family: "times"; font-size: 14pt; text-indent: 0.5in;">She</span><span style="background-color: white; font-family: "times"; font-size: 14pt; letter-spacing: 0.25pt; text-indent: 0.5in;">
is the author of <i>I Must Have You </i>(Skyhorse Publishing, 2017)
and also <i>Noirmania</i> (forthcoming from Inside the Castle 2018). I’m thrilled that she has contributed to Make Peace With Food. Here's a peek into our conversation about her work.</span></div>
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<b><span style="font-family: "times"; font-size: 16.0pt;">Dr. Nina: JoAnna, can you share what inspired you
to write this essay?</span></b><span style="font-family: "times"; font-size: 16.0pt;"><o:p></o:p></span></div>
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<b><span style="font-family: "times"; font-size: 16.0pt;">JoAnna:</span></b><span style="font-family: "times"; font-size: 16.0pt;"> I attended an orientation
recently--it was a morning thing--and the host brought bagels. That reminded me
how much pressure even the presence of food can create for someone with an
eating disorder.<o:p></o:p></span></div>
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<span style="font-family: "times"; font-size: 16.0pt;">The more I thought about this, the more I realized
that I'd skipped many, many, many orientations just to avoid negotiating this
particular stress.<o:p></o:p></span></div>
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<span style="font-family: "times"; font-size: 16.0pt;">It's a stress that always makes me
feel guilty, too, because of course many people would be grateful to be
given food; that guilt sort of exacerbates the stress, which is
really what I was trying to capture in this essay. <o:p></o:p></span></div>
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<b><span style="font-family: "times"; font-size: 16.0pt;">Dr. Nina: I think a lot of readers on this blog
can relate to those feelings of guilt and stress over food. Please tell
us about your new book.</span></b><span style="font-family: "times"; font-size: 16.0pt;"><o:p></o:p></span></div>
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<b><span style="font-family: "times"; font-size: 16pt;">JoAnna</span></b><i><span style="font-family: "times"; font-size: 16.0pt;">: I Must Have You </span></i><span style="font-family: "times"; font-size: 16.0pt;">is a
novel, a coming-of-age story set in 1999, in the aftermath of the heroin
chic craze, long before anyone was talking body positivity.<o:p></o:p></span></div>
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<span style="font-family: "times"; font-size: 16.0pt;">Chronicling three women's interconnected eating
disorders, the book is about middle school, girl crushes, anorexia, drugs,
first kisses, and hunger--hunger for friendship, hunger for solvency, hunger
for a firm grasp of one's self.<o:p></o:p></span></div>
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<span style="font-family: "times"; font-size: 16.0pt;"><b>Dr. Nina</b>:<span style="mso-spacerun: yes;"> </span>Thanks, JoAnna.<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>That
hunger for connection to self and others is something that so many people try
to fill or express with food.<span style="mso-spacerun: yes;"> </span></span><span style="font-family: "times"; font-size: 16pt; text-indent: 0.5in;">What I appreciate about your essay is that it’s a
rare glimpse into the actual experience of dealing with food: </span><span style="font-family: "times"; font-size: 16pt; text-indent: 0.5in;"> </span><span style="font-family: "times"; font-size: 16pt; text-indent: 0.5in;">thinking about it, ruminating, obsessing and
perseverating. </span><span style="font-family: "times"; font-size: 16pt; text-indent: 0.5in;"> </span><span style="font-family: "times"; font-size: 16pt; text-indent: 0.5in;">It’s a powerful piece
and I think it will resonate with lots of people.</span></div>
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<span style="font-family: "times"; font-size: 16.0pt;"><span style="background-color: yellow;">TRIGGER WARNING</span>! This essay describes food in detail and may be triggering.<o:p></o:p></span></div>
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<b><span style="font-family: "times"; font-size: 16.0pt;">The Tyranny Of Free Food </span></b><span style="font-family: "times"; font-size: 16.0pt;"><o:p></o:p></span></div>
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<b><span style="font-family: "times"; font-size: 16.0pt;">by JoAnna Novak</span></b><span style="font-family: "times"; font-size: 16.0pt;"><o:p></o:p></span></div>
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<span style="font-family: "times"; font-size: 16.0pt;">I don’t want the mini Danish with its gluey bull’s
eye. The bready, pre-sliced bagel, cut-side shining its hole up at the
fluorescent lights, ringing a tub of cream cheese flanked by plastic knives. <o:p></o:p></span></div>
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<span style="font-family: "times"; font-size: 16.0pt;">I don’t want to do communal fruit, a spree of
honeydew, the jelly packets, Welch’s or Smuckers or Sysco, the butter bonnets,
the honey sticks, even the coffee poses questions: decaf or regular, the
organic regular or the fair trade regular, cream or milk or soy, sugar, raw
sugar, splenda, the green one, the blue one, the stirrer, the scald of exposure
when there are no lids and the person standing next to me, a familiar face who,
in this context, wobbles like a hologram of a visitor from another dimension,
remarks, “Huh. You take it black.”<o:p></o:p></span></div>
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<span style="font-family: "times"; font-size: 16.0pt;"> You warrior, you, I tell myself. You tough.<o:p></o:p></span></div>
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<span style="font-family: "times"; font-size: 16.0pt;"> But are you ninja enough to navigate free
lunch? More pinwheels than a 1950s block party, wrap after wrap, salmon pink
means tomato and mossy green means spinach and that undercooked graham cracker
tone is whole wheat, a matte wrap rainbow to distract you from the fact that,
whole, every one of those tortillas is calories-enough for a decent meal, and
now here they are, the wraps, halved or quartered, or maybe they’re in thirds,
and they sprout toothpicks wearing Christmas-light bright cellophane, which
makes the whole affair a little trippy, not to mention fatty, what with the
roast beef and the ham and the American and Swiss, slices thin as blotting
papers in the roll-ups, which you must pick up with indelicate, ineffective,
ridiculously gilt silver serving tongs. <o:p></o:p></span></div>
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<span style="font-family: "times"; font-size: 16.0pt;">The iceberg salad. The spinach salad, dicey with
turds of goat cheese. The fun-size chips and their fun-size bags and their
fun-size crunch, an aural tattoo, marking you as a chip-eater, indulgent, fun,
when they’re the only thing with a nutrition label in the room. <o:p></o:p></span></div>
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<span style="font-family: "times"; font-size: 16.0pt;">You could take a brownie, but it would need salt,
and if you salt your brownie you call attention to yourself, the incongruity of
your meal, which, if it includes a brownie can’t include “real food.” You could
take a cookie and pick out the chocolate chips or the macadamia nuts, but see
“you could take a brownie.” See “coffee: you take it black.”<o:p></o:p></span></div>
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<span style="font-family: "times"; font-size: 16.0pt;"> Free food is supposed to be a gift, a grace,
a sign that the world is not all business. It’s in the classroom, the
boardroom, the backroom at funerals, at picnic tables, served poolside, in
homes and offices. <o:p></o:p></span></div>
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<span style="font-family: "times"; font-size: 16.0pt;">You are supposed to be thankful. You are supposed
to be tickled. You are an employee or a poor grad student subsisting on the
myth of subsisting on ramen or a mourner or a daughter or a son or a boss or a
volunteer at the literacy center downtown or an idle shopper at Whole Foods on
Local Foods Friday.<o:p></o:p></span></div>
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<span style="font-family: "times"; font-size: 16.0pt;"><span style="mso-spacerun: yes;"> </span>“Wanna try
Spicy Mo’s Jalapeno Jack on a cracker?”<o:p></o:p></span></div>
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<span style="font-family: "times"; font-size: 16.0pt;">The only thing lonelier than navigating the
minefield of free food is overhearing the way eaters demonstrate they are
pleased by it. Their voices bounce with the enthusiasm of precocious child
actors. “Mm, this is actually delicious!” “The vegetarian wrap is <i>really</i>
good!” “I do love pesto!” “I have to have a cookie—ok, one more! It’s here, so
I’m eating!”<o:p></o:p></span></div>
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<span style="font-family: "times"; font-size: 16.0pt;">You are supposed to appreciate the gesture. Have
seconds. Take home leftovers. Fill up. If the food is free, it’s also
over-ordered.<o:p></o:p></span></div>
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<span style="font-family: "times"; font-size: 16.0pt;">Because isn’t there always someone like you, like
me? Someone who hears that the first hour of an event is going to be group
breakfast—and skips that first hour? Someone who invents conference calls or
urgent emails so they can postpone grabbing a plate? Someone with jumpy eyes,
whose smile keeps wobbling into a frown? What’s the worst part? Skipping the
meal and being alone as you sit and watch people eat? Taking the plunge and
eating yourself?<o:p></o:p></span></div>
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<span style="font-family: "times"; font-size: 16.0pt;">That’s what no one tells you about free food: it’s
not free. It’s not free of calories and, if you’ve had an eating disorder, it’s
not free of stress. Because free food asks the eater to perform their diet. Who
do you want to be to your colleagues, your new classmates, your fellow
grievers? You eat nothing and stamp your hungry foot, plead some unseen meal
that’s filling you up, say you’re not hungry. <o:p></o:p></span></div>
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<span style="font-family: "times"; font-size: 16.0pt;"> You gobble a heap, the whole spread, and
field comments about your appetite, your metabolism, your body, where do you
put it, your sweet tooth. <o:p></o:p></span></div>
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<span style="font-family: "times"; font-size: 16.0pt;"> You build a plate by meal plan, feel the
hollowness of scant portions at a table of the ravenous, the regular, the
relaxed. <o:p></o:p></span></div>
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<span style="font-family: "times"; font-size: 16.0pt;"> You excuse yourself after and puke even if
you haven’t puked after anything in years. You try to meditate in plain sight. <o:p></o:p></span></div>
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<span style="font-family: "times"; font-size: 16.0pt;"> You make space for your mind to run laps
around the dining room while everyone doubles up on dessert.<o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhW7rGYtni5ZxELt3hlxb1CuJFI0OBArYktwu4Ap-8E82SINyu2Tl-ilKv5k1VsN2_xt6brX04kmGQLhsvY7mR_OUPaYv4V2YvfXeARR3qolccnQCtKKicKHgQIBNFHkLFEDCGksSQpGg/s1600/JoAnna+Novak.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-indent: 0.5in;"><img border="0" data-original-height="1600" data-original-width="1558" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhW7rGYtni5ZxELt3hlxb1CuJFI0OBArYktwu4Ap-8E82SINyu2Tl-ilKv5k1VsN2_xt6brX04kmGQLhsvY7mR_OUPaYv4V2YvfXeARR3qolccnQCtKKicKHgQIBNFHkLFEDCGksSQpGg/s320/JoAnna+Novak.jpg" width="311" /></a></div>
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<span style="background: white; color: #222222; font-family: "times"; font-size: 14.0pt;">JoAnna Novak </span><span style="background: white; color: black; font-family: "times"; font-size: 14.0pt; letter-spacing: 0.25pt;">is the author of <i>I
Must Have You </i>(Skyhorse Publishing 2017) and <i>Noirmania</i> (forthcoming
from Inside the Castle 2018). She has written fiction, essays, poetry, and
criticism for publications including <i>Salon</i>, <i>Guernica</i>, <i>BOMB</i>, <i>The
Rumpus</i>, <i>Conjunctions</i>, and <i>Joyland</i>. She received her
MFA in fiction from Washington University and her MFA in poetry from University
of Massachusetts Amherst. She is a co-founder of the literary journal and
chapbook publisher, Tammy. She lives in Los Angeles. </span><span style="background: white; color: #222222; font-family: "times"; font-size: 14.0pt;"><span style="mso-spacerun: yes;"> </span>Find out more at </span><span style="font-family: "times new roman"; font-size: 14.0pt;"><span style="background: white; color: #1155cc;"><a href="http://www.joannanovak.com/">www.joannanovak.com</a></span></span><span style="font-family: "times new roman"; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
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Dr. Nina http://www.blogger.com/profile/12494781884575250461noreply@blogger.com0tag:blogger.com,1999:blog-1333584983769357912.post-61500823573419523912017-06-14T18:41:00.003-07:002017-06-14T18:43:13.763-07:00How To Love Your Body<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_odAtUrNgDimlowsm7heLfvjmRozVpIrLUzchFWv5UB79TOJ3b4EKB41llkDL33wXQYacacaGY3IGnnHusMVYdWcdFvErHmrSbYf0ze3FtlPhMvHgk0hKSxdI-puoAiRJEN5pa00tses/s1600/banner-dr-nina_MOH.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="200" data-original-width="600" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_odAtUrNgDimlowsm7heLfvjmRozVpIrLUzchFWv5UB79TOJ3b4EKB41llkDL33wXQYacacaGY3IGnnHusMVYdWcdFvErHmrSbYf0ze3FtlPhMvHgk0hKSxdI-puoAiRJEN5pa00tses/s1600/banner-dr-nina_MOH.jpg" /></a></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-variant-ligatures: normal; orphans: 2; widows: 2;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: #0d0d0d;"><br /></span></span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-variant-ligatures: normal; orphans: 2; widows: 2;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: #0d0d0d;">I'm pleased to share my article in this month's issue of Masters Of Health Magazine, an online magazine dedicated to health and wellness.</span></span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-variant-ligatures: normal; orphans: 2; widows: 2;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-position: initial initial; background-repeat: initial initial;"><span style="color: #0d0d0d;"><br /></span></span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-position: initial initial; background-repeat: initial initial;"><span style="color: #0d0d0d;">Many of us yearn to have a different body, while ignoring the one we have. Social media is filled with photos of people on fad diets, starving themselves, or going to extreme measures, desperate to change their weight and appearance.</span></span></span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-variant-ligatures: normal; orphans: 2; widows: 2;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-position: initial initial; background-repeat: initial initial;"><span style="color: #0d0d0d;"><br /></span></span></span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-variant-ligatures: normal; orphans: 2; widows: 2;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-position: initial initial; background-repeat: initial initial;"><span style="color: #0d0d0d;">All too often, we hold ourselves up to an ideal of physical perfection and find fault with ourselves when we inevitably fail to meet their goals. This is true of men as well as women. </span></span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-position: initial initial; background-repeat: initial initial;"><span style="color: #0d0d0d;"><br /></span></span></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-position: initial initial; background-repeat: initial initial;"><span style="color: #0d0d0d;">As one of my male patients once said, “It is just as hard to be Ken as it is to be Barbie.”</span></span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-position: initial initial; background-repeat: initial initial;"><span style="color: #0d0d0d;"><br /></span></span></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-position: initial initial; background-repeat: initial initial;"><span style="color: #0d0d0d;">To create a more peaceful and realistic way of relating to ourselves, we must challenge the notion that there is only one good way to have a body, so that we can cherish, as well as nurture, the bodies we have.</span></span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-position: initial initial; background-repeat: initial initial;"><b><span style="color: #0d0d0d;">Love Tip #1: Appreciate Yourself</span></b></span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-position: initial initial; background-repeat: initial initial;"><span style="color: #0d0d0d;">Many people, when they think of their “self” only think of their image in the mirror. Yet, we are so much more than our size and appearance.</span></span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-position: initial initial; background-repeat: initial initial;"><span style="color: #0d0d0d;">One woman described herself as the “queen of self care” and didn’t understand why she still felt bad about herself. When I asked exactly how she took care of herself, she told me she regularly got manicures and pedicures, facials and massages.</span></span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-position: initial initial; background-repeat: initial initial;"><span style="color: #0d0d0d;">I told her that was <u>grooming</u>, not self-care. Her challenge was realizing that there was much more to her – and to all of us - than meets the eye.</span></span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-position: initial initial; background-repeat: initial initial;"><span style="color: #0d0d0d;">Always keep in mind that you have a body, but you also have a mind. There are intellectual parts, emotional, relational, creative, spiritual parts of yourself, and a whole range of other qualities that make you the person you are.</span></span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-position: initial initial; background-repeat: initial initial;"><span style="color: #0d0d0d;">Make it a point to identify, embrace and nurture all parts of yourself, because they all need your appreciation. When you feel good about your whole self, you won’t be as focused on your weight as a way to define yourself.</span></span></span></div>
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Click <a data-saferedirecturl="https://www.google.com/url?hl=en&q=http://bit.ly/2suIp65&source=gmail&ust=1497577113171000&usg=AFQjCNGmqUaFN7FANXgC8rRNtifjoosw0A" href="http://bit.ly/2suIp65" style="color: #1155cc;" target="_blank">HERE</a> to read <strong>Love Tips #2 and #3: <a data-saferedirecturl="https://www.google.com/url?hl=en&q=http://bit.ly/2suIp65&source=gmail&ust=1497577113171000&usg=AFQjCNGmqUaFN7FANXgC8rRNtifjoosw0A" href="http://bit.ly/2suIp65" style="color: #1155cc;" target="_blank">http://bit.ly/2suIp65</a></strong></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">To cherish the body you have, define yourself by your basic values and unique characteristics, instead of by your appearance. Tune in to your physical needs by avoiding restrictive diets and cultivating a more intuitive approach to your food choices. And, accept your emotions and attend to them, instead of ignoring them.</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">This is the key to true transformation and inner peace.</span></div>
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Dr. Nina http://www.blogger.com/profile/12494781884575250461noreply@blogger.com0tag:blogger.com,1999:blog-1333584983769357912.post-48529200289018944932017-02-27T06:00:00.000-08:002017-02-27T10:11:57.721-08:00Balanced Body Through Balanced Eating <div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-variant-ligatures: normal; orphans: 2; widows: 2;">
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I'm pleased to welcome back Thomas Grainger as a guest blogger. In honor of Eating Disorder Awareness Week, he shares his thoughts about balance. </div>
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Take it away, Thomas!</div>
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<b>BALANCED BODY THROUGH BALANCED EATING</b></div>
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by Thomas Grainger</div>
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<span class="m_5301502303857042665m_-1446667100612460831gmail-s1 m_5301502303857042665gmail_msg">2016 was the year that we witnessed a spike in talks around ‘clean eating’. From paleo to veganism, different people were associating themselves with different labels and different eating ideologies. With a focus on reclaiming back one’s health and doing what we felt was the best for our bodies, many people lost sight of what truly mattered. </span></div>
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<span class="m_5301502303857042665m_-1446667100612460831gmail-s1 m_5301502303857042665gmail_msg">Balance.</span></div>
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<span class="m_5301502303857042665m_-1446667100612460831gmail-s1 m_5301502303857042665gmail_msg">Eating healthily is very much a subjective idea. It is not just about what you eat but HOW you are doing it, your thoughts and mindset about what you put into your mouth and the people you are sharing your food with. </span></div>
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<span class="m_5301502303857042665m_-1446667100612460831gmail-s1 m_5301502303857042665gmail_msg">Eating is suppose to be a pleasurable process, and one often associated with spending quality time to those who matter in our lives. I think 2017 has already seen a refocusing on what it means to eat healthily - to find that balance between controlling what we eat and enjoying food for it’s intrinsically pleasurable and social value. With food becoming increasingly associated with our identities, especially due to the rise of social media platforms like Instagram and Snapchat, where people share their green smoothies or Acai Bowls in perfectly constructed stylised photo posts, </span></div>
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<span class="m_5301502303857042665m_-1446667100612460831gmail-s1 m_5301502303857042665gmail_msg">It is important that we don’t let food define who we are. There’s nothing wrong with enjoying a cupcake, or having a bowl of vegetables, if that’s what you feel like. Stewing over what we consume for hours, feelings of guilt or even the judgment of others who don’t eat the same way we do, is never a healthy attitude, no matter how many chia seeds you manage to sprinkle over your organic kale chips. </span></div>
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<span class="m_5301502303857042665m_-1446667100612460831gmail-s1 m_5301502303857042665gmail_msg">There’s a time and a place for everything, as the cliche goes, and I do believe that eating is very much an evolutionary and indeed a learning process. </span></div>
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<span class="m_5301502303857042665m_-1446667100612460831gmail-s1 m_5301502303857042665gmail_msg">Listen to your body. </span></div>
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<span class="m_5301502303857042665m_-1446667100612460831gmail-s1 m_5301502303857042665gmail_msg">Enjoy what you eat. </span></div>
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<span class="m_5301502303857042665m_-1446667100612460831gmail-s1 m_5301502303857042665gmail_msg">Aim to eat from the ‘rainbow’ of food choices out there and most importantly, don’t overthink things. </span></div>
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<span class="m_5301502303857042665m_-1446667100612460831gmail-s1 m_5301502303857042665gmail_msg">Eating is not meant to be a trap. It’s not meant to be associated with weight gain or weight loss. </span></div>
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<span class="m_5301502303857042665m_-1446667100612460831gmail-s1 m_5301502303857042665gmail_msg">It’s the fuel source that nourishes our bodies, and we should all enjoy this nourishing process. </span></div>
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<span class="m_5301502303857042665m_-1446667100612460831gmail-s1 m_5301502303857042665gmail_msg">Let’s make 2017 the year of rebalancing perspectives on eating. Remember, you can ‘have your cake and eat it too’. </span></div>
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Thomas Grainger is a television producer from Sydney, Australia. After battling a life-threatening eating disorder which left him with a number of serious health issues, he has embarked on a journey as a health and wellness activist, spreading a message of self-acceptance and love for one's body, no matter what shape or size. He is the author of the book, 'You Are Not Your Eating Disorder', a practical guide to understanding and recovering from an eating disorder for life. </div>
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Dr. Nina http://www.blogger.com/profile/12494781884575250461noreply@blogger.com2tag:blogger.com,1999:blog-1333584983769357912.post-24596881202466245712017-02-17T09:08:00.000-08:002017-02-17T09:08:26.079-08:00This will help you feel betterIt's important to feel good about yourself even when you're in the process of change.<br />
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You may not like your weight, but you can like yourself as you work towards recovery from an eating disorder or weight loss (if that is your goal).<br />
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When you shift the way you think about yourself and your body, you become kinder to yourself and less critical.<br />
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When you're kind to yourself, you feel good and you're less likely to use food for comfort or distraction.<br />
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Here are some ways to help you shift your focus from critical to kind. Bookmark this page so you have this "food for thought" wherever you go!<br />
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<br />Dr. Nina http://www.blogger.com/profile/12494781884575250461noreply@blogger.com1tag:blogger.com,1999:blog-1333584983769357912.post-69349768055625909242017-01-12T19:27:00.001-08:002017-01-12T19:27:41.695-08:008 Powerful Principles for Transforming Your Child’s (and YOUR) Relationship with Food<div align="center" class="MsoNormal" style="line-height: normal; text-align: center; text-indent: 0in;">
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Do you worry about your kids and food? </div>
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Lots of people tell me that they're working on their relationship to food and don't want their children to go through what they've gone through. They ask, "How can I make sure my kids grow up with a different attitude towards food and their bodies?"</div>
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I'm thrilled to introduce Maryann Jacobsen, who has the answer to that question and more. In this guest blog post, she shares how to transform your child's relationship to food - and I think you'll find that her advice applies to everyone, not just kids.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqVdW7nWvVgb-zZySsbvOKKHFJGSBbWSu7r9K0Hyh5FB3Ccf3OXCiaViWlRnnVr486WzqC_1pibtorHRoyiQNSFTkMilIdIMMalCzP_Ygv61FI0vkoRql5do_hGLdU1tXt9X7qcfgwbCc/s1600/Ebook_cover_AmazonNew.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqVdW7nWvVgb-zZySsbvOKKHFJGSBbWSu7r9K0Hyh5FB3Ccf3OXCiaViWlRnnVr486WzqC_1pibtorHRoyiQNSFTkMilIdIMMalCzP_Ygv61FI0vkoRql5do_hGLdU1tXt9X7qcfgwbCc/s400/Ebook_cover_AmazonNew.jpg" width="282" /></a><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "georgia"; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";">8 Powerful Principles for Transforming
Your Child’s Relationship with Food</span></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: "georgia"; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></b></div>
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<span style="font-family: "georgia"; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">It can be challenging to raise kids who
feel good about eating and their body. The good news is w</span><span style="color: black; font-family: "georgia"; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";">e know so much more today about how a
child’s relationship with food develops than we did just ten years ago.
Research gives us clues on what parents can do to spare their little ones much
of the agony many of us experienced growing up. Unfortunately, this is not
common knowledge (yet).</span><span style="font-family: "georgia"; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="color: black; font-family: "georgia"; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";">So today, I’m sharing with you tidbits
from my latest book about raising a mindful eater, someone who eats for
nourishment and enjoyment, listens to their body and naturally eats in
moderation. Here’s a summary of the 8 Principles that have the biggest impact:</span><span style="font-family: "georgia"; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "georgia"; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">1.
</span></b><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "georgia"; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";">Structure Meals and Snacks at the Table:</span></b><span style="color: black; font-family: "georgia"; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"> Serving predictably-timed meals and
snacks at a designated place is a lifesaver. Structured meals help children
develop self control around food and learn how to manage their hunger. It also
means they don’t get in the habit of eating out of boredom, to ease difficult
feelings, or because food is there (external eating).</span><span style="font-family: "georgia"; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "georgia"; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";">2. Allow Hunger and Fullness to Guide Eating:</span></b><span style="color: black; font-family: "georgia"; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"> Once children sit down to those meals
and snacks, allow them to decide when they are done eating, encouraging them to
listen to hunger and fullness. </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/?term=intuitive+eating+young+adults+porject+EAT"><span style="font-family: "georgia"; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";">In one study</span></a><span style="color: black; font-family: "georgia"; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";">, young adults who let hunger and fullness guide eating had lower
BMIs and less disordered eating than those who didn’t.<o:p></o:p></span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "georgia"; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";">3. Neutralize the Power of Goodies:</span></b><span style="color: black; font-family: "georgia"; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"> Kids are naturally drawn to what I
call “goodies’ due to their growth and development. But all the attention
parents give these foods (negative and positive) makes it even worse. For
example, using dessert to reward good behavior or taking it away when a child
doesn’t behave, only makes goodies more salient. Avoid giving so much attention
to these foods, and kids won’t give as much attention to them.<o:p></o:p></span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "georgia"; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";">4. Make Nutrition a Rewarding Part of Eating:</span></b><span style="color: black; font-family: "georgia"; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"> </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/?term=Children%E2%80%99s+Discourse+of+Liked%2C+Healthy%2C+and+Unhealthy+Foods.%E2%80%9D"><span style="font-family: "georgia"; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";">Research suggests</span></a><span style="color: black; font-family: "georgia"; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"> that as children get older they view nutritious food as less
tasty than less-than nutritious foods. Instead of nagging them to eat healthy, find
tasty ways to include nutritious food as part of your child’s diet and get them
involved with meal prep. Let them see how balanced eating (not single foods)
enhances what is most important to them (sports, dance, learning, etc.).<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: normal; text-indent: 0in; vertical-align: baseline;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "georgia"; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";">5. Put Pleasure at the Center of Your Table:</span></b><span style="color: black; font-family: "georgia"; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"> Too often our culture pairs food pleasure
with gluttony, while in countries like France work “enjoy your food” into dietary
guidelines. Research shows enjoyment is </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/22245133"><span style="font-family: "georgia"; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";">linked
to less picky eating</span></a><span style="color: black; font-family: "georgia"; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"> and better eating
overall. Plus, families </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/?term=Childhood+Obesity+and+Interpersonal+Dynamics+During+Family+Meals"><span style="font-family: "georgia"; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";">with a positive food environment</span></a><span style="color: black; font-family: "georgia"; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"> fare better health-wise than those
with a negative or hostile food environment. <o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: normal; text-indent: 0in; vertical-align: baseline;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "georgia"; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";">6. Teach Body Appreciation:</span></b><span style="color: black; font-family: "georgia"; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"> </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/27550979"><span style="font-family: "georgia"; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";">According to a report from the American Academy of
Pediatrics</span></a><span style="color: black; font-family: "georgia"; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";">, 50% of girls and 25%
of boys feel bad about their body’s shape and size. Body dissatisfaction is
linked to unhealthy weight control practices that can wreak havoc on a child’s
relationship with food. Parents need to open up a dialogue about how children
feel about their body, the media’s Thin Ideal, and the importance of self-care.
<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "georgia"; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";">7. Deal with Stress Effectively:</span></b><span style="color: black; font-family: "georgia"; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"> Kids are stressed-out today </span><a href="http://www.webmd.com/news/breaking-news/kids-and-stress/20150827/stress-survey"><span style="font-family: "georgia"; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";">and surveys show</span></a><span style="color: black; font-family: "georgia"; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"> parents often miss it. Teaching kids how to deal with stress is important
because it can negatively impact their eating, health, and well-being. Of the
utmost importance is what I call the trifecta of self care -- sleep, activity
and balanced eating. Uncovering hidden stressors -- and learning to manage them
-- is vital, too.<o:p></o:p></span></div>
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<span style="color: black; font-family: "georgia"; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"><br /></span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: 0in; vertical-align: baseline;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "georgia"; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";">8. Connect with Your Kids:</span></b><span style="color: black; font-family: "georgia"; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"> People are hardwired for connection, and children are no
different. When kids don’t feel connected to their parents, friends and
community, they are more likely to look to other things (food, alcohol,
spending) to feel better or glom on to external goals (looks, popularity,
grades) to get attention. Making sure we stay connected, even when it’s hard,
can go a long way towards helping children understand their value. <o:p></o:p></span><br />
<span style="color: black; font-family: "georgia"; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"><br /></span></div>
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<span style="font-family: "georgia";">Parents
who practice these 8 Principles significantly increase the chance their
children will develop a healthy relationship with food and their bodies. And
what parent doesn’t want that?<o:p></o:p></span><br />
<span style="font-family: "georgia";"><br /></span>
<span style="font-family: "georgia";"><span style="color: #222222; font-family: "times new roman"; font-size: 12pt;">Maryann Jacobsen, MS, RD, is an independent author, family nutrition expert, and author of the newly released book </span><span style="mso-field-code: " HYPERLINK \0022https\:\/\/www\.amazon\.com\/dp\/B01MZYTG6G\0022 \\t \0022_blank\0022 ";"><u><span style="color: #1155cc; font-family: "times new roman"; font-size: 12pt;">How to Raise a MindfulEater: 8 Powerful Principles for Transforming Your Child’s Relationship with Food.</span></u></span><span style="color: #222222; font-family: "times new roman"; font-size: 12pt;"> You can find out more about her books, blog, and podcast at </span><a href="http://www.maryannjacobsen.com/" style="font-family: -webkit-standard;"><span style="font-family: "times new roman"; font-size: 12pt;">MaryannJacobsen.com</span></a><span style="color: #222222; font-family: "times new roman"; font-size: 12pt;">.</span></span></div>
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Dr. Nina http://www.blogger.com/profile/12494781884575250461noreply@blogger.com18tag:blogger.com,1999:blog-1333584983769357912.post-40618398933874003772016-12-29T21:45:00.003-08:002016-12-30T12:46:17.389-08:00New Year, New You<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWxpg5WbmHyE1bQoigs8wUFw-pzCEmhkaCpnIKm2zc26qATrYk1YFaqVTyF5R7gNI6sqgkLPYDULNYyIr5y3tgG0a13rPRs9iBuMHVvqHQodn0Lv7mR5HcaJA2XKRBCf3NpojeXYSsBR4/s1600/2017-TW.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWxpg5WbmHyE1bQoigs8wUFw-pzCEmhkaCpnIKm2zc26qATrYk1YFaqVTyF5R7gNI6sqgkLPYDULNYyIr5y3tgG0a13rPRs9iBuMHVvqHQodn0Lv7mR5HcaJA2XKRBCf3NpojeXYSsBR4/s640/2017-TW.jpg" width="640" /></a></div>
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Are you making New Years resolutions this year? Lots of us intend to <strong>start</strong> making changes, such as losing weight or going to the gym more often.<br />
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We also set intentions to <strong>stop</strong> behaviors such as bingeing or making unhealthy food choices.<br />
<br />
Somewhere along the line our resolve fizzles and, boom - we're back to where we started. If this sounds familiar, here are some tips to make 2017 different:<br />
<br />
<strong>#1 - Stop Trying So Hard</strong>.<br />
<br />
Resolutions are often phrased in terms of “trying” to make changes. <em>I’m going to try to lose weight. I’m going to try to be healthier</em>. <br />
<br />
Keep in mind there is no trying; there is either doing or not doing (thank you, Yoda!).<br />
<br />
<strong>If you’re trying (and failing) at your attempts to change, there is always a reason</strong>. Here are a few common fears that are associated with trying and failing:<br />
<br />
<u>Fear Of Disappointment: </u>You
imagine that by changing your body, you will change your life. But,
what if it doesn’t? What if everything in your life stays exactly the
same? Maybe that’s too much to risk, so you never allow yourself to get
to the point where you will be disappointed.<br />
<br />
<u>Fear Of Impulsivity</u>: You worry that if you lose weight, you will
be impulsive – i.e., leave your husband or wife, or take risks at work
If so, coming to terms with such fears is a crucial step towards
change.<br />
<br />
<u>Fear Of Objectification</u>: You have negative
associations to intimacy or fear being seen as a "thing" instead of a
person. This is so scary that you never allow yourself to feel good
about your body.<br />
<br />
Instead of trying to lose weight, examine the
underlying conflicts that prevent you from taking the best possible
care of your body.<br />
<br />
<strong>#2 - Make A Different Kind of Resolution</strong><br />
<strong><br /></strong>
New
Years Resolutions are often only about behaviors. I suggest we make
resolutions to shift our relationship to ourselves and change our attitudes.<br />
<ul>
<li>Resolve to be kinder to yourself</li>
<li>Resolve to listen to your inner voice</li>
<li>Resolve to prioritize your needs and wants</li>
<li>Resolve to be curious, instead of critical</li>
</ul>
<strong>Resolve to stop the negative self-talk and start being supportive of yourself. </strong>
Make a list of the ways you wish other people would be towards you,
such as responsive, open, supportive, and kind. Then, be that way
towards yourself.<br />
<br />
Here's a handy little reminder for you to download
and/or memorize:<br />
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdQAZET9BtdIjUg9Bpci9ajFSz66eyw1I767VI3B6CIAHWrdVDOcRKjn8K1O6IKRWdeCySF1PyQnyfw8sBxO6ezOqg_pfFnCCEtrPUONkQ7Nys0wCnX9Iz26hk0ZqFpjM9XFKatfoAUVM/s1600/Stop-2.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdQAZET9BtdIjUg9Bpci9ajFSz66eyw1I767VI3B6CIAHWrdVDOcRKjn8K1O6IKRWdeCySF1PyQnyfw8sBxO6ezOqg_pfFnCCEtrPUONkQ7Nys0wCnX9Iz26hk0ZqFpjM9XFKatfoAUVM/s400/Stop-2.jpg" width="400" /></a></div>
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<a href="http://amzn.to/2fFscre" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;" target="_blank"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5MaitXVydaNQ1zub-7-4vZsR0srebSzq7d4CyJPoZ3MrlK4sqthv7csSZkC0UihPVhgr2izYOBbEv-pGfcsDfp9ECFnBldS8n0IHkKbpVh85aom82flEulsMvJktILroNm25oruIN1Zc/s320/Nina-BOOK_0207.jpg" width="226" /></a><span style="font-size: large;"><strong style="background-color: white; color: #222222; font-family: arial, sans-serif; orphans: 2; widows: 2;">New</strong><span style="background-color: white; color: #222222; font-family: "arial" , sans-serif;">!! Read my new book,<a href="http://amzn.to/2fFscre" target="_blank"> "Food For Thought: Perspectives on Eating Disorders"</a> (an Amazon bestseller!): </span></span><span style="font-size: large;">Click>>></span><a data-cke-saved-href="http://amazon.com/author/drnina" href="http://amazon.com/author/drnina" style="background-color: white; font-family: arial, sans-serif; orphans: 2; widows: 2;"><span style="color: blue;">amazon.com/author/drnina</span></a></h3>
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<br />Dr. Nina http://www.blogger.com/profile/12494781884575250461noreply@blogger.com2tag:blogger.com,1999:blog-1333584983769357912.post-83653655461980240062016-12-23T08:12:00.001-08:002016-12-23T08:13:11.043-08:00Top 3 Holiday Tips<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgi8yCLkcF52bg8p4bk2B-YuTApQylrHVyLnb794FfHwGh47AzVZzNUpe1W-3-mSxsPdepK4ynaIRALdopz6eJfWr591jfRqr_MB3Xx-IFVMtQrc-Hsy9A-L2R3aNJtETmzAPaEiOcxQZk/s1600/top3tips-blog.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgi8yCLkcF52bg8p4bk2B-YuTApQylrHVyLnb794FfHwGh47AzVZzNUpe1W-3-mSxsPdepK4ynaIRALdopz6eJfWr591jfRqr_MB3Xx-IFVMtQrc-Hsy9A-L2R3aNJtETmzAPaEiOcxQZk/s1600/top3tips-blog.png" /></a></div>
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<strong><br /></strong><strong>#1 - Be a social anthropologist</strong><br />
<strong><br /></strong>
There's
nothing worse than feeling self-conscious over the holidays. You feel
as if you've got a giant spotlight on you and everyone is looking at
you, thinking critical thoughts about your weight, appearance or life
choices. Yuck.<br />
<br />
The key is to switch the focus. Consider what YOU
think of other people, instead of imagining what they are thinking about
you.<br />
<br />
When you're observing others, you will be much less
self-conscious and feel better overall. And, when you feel good, you
won't use food to escape, soothe or distract yourself.<br />
<br />
<strong>#2 - Don't "should" on yourself</strong><br />
<strong><br /></strong>
If
you constantly say things like, "I shouldn't have eaten that" or, "I
should exercise more" then you're "shoulding" on yourself. You might
eat just to escape your own critical voice!<br />
<br />
Instead, acknowledge
yourself for what you ARE doing. Say, "I'm proud that I realize why I
ate those Christmas cookies, instead of only focusing on the fact that I
ate them."<br />
<br />
Be curious, not critical. Ask yourself, "I wonder
what's going on with me? Am I upset about something or anxious? What
would I say to a friend in the same situation?"<br />
<br />
Being nice to yourself feels good. When you feel good, you won't eat for comfort or distraction!<br />
<br />
<strong>#3 - Toss the scale</strong><br />
<strong><br /></strong>
How many mornings have you weighed yourself - and whatever that number is, it ruins your whole day?<br />
<br />
The bathroom scale is not your friend. It does not know you and it cannot measure your value.<br />
Do
not let a piece of metal and plastic have that much control over your
self esteem! Toss that scale in the trash, where it belongs. Or do
what I did in this video: <a data-cke-saved-href="https://www.youtube.com/watch?v=LKbtHooceZI" href="https://www.youtube.com/watch?v=LKbtHooceZI">https://www.youtube.com/watch?v=LKbtHooceZI</a><br />
<br />
Please comment on which of these tips resonates the most with you.<br />
<br />
Wishing you a happy, healthy (and enjoyable) holiday season!!<br />
<br />
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px; font-variant-ligatures: normal; line-height: normal; orphans: 2; widows: 2;">
<h2 style="font-style: italic;">
<span style="font-family: "georgia" , serif;">Dr. Nina</span></h2>
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Dr. Nina http://www.blogger.com/profile/12494781884575250461noreply@blogger.com2tag:blogger.com,1999:blog-1333584983769357912.post-72841807437188839742016-12-21T13:14:00.000-08:002016-12-21T13:15:27.843-08:00"The way people think about eating issues is sexist"<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHPJXAOONFDIk8HRN9IR2FuBnmeGDc8PV1IwcgJJKYJMacxP833-cstrZQQAI6Dfg7v27QOzAqIxSE0y2Pxmmr_Xv52EcinLWlkebqyeLH-zc4m-p7g5U86KkTb5tL09fGnJwl0OTjX0U/s1600/BingeEater.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHPJXAOONFDIk8HRN9IR2FuBnmeGDc8PV1IwcgJJKYJMacxP833-cstrZQQAI6Dfg7v27QOzAqIxSE0y2Pxmmr_Xv52EcinLWlkebqyeLH-zc4m-p7g5U86KkTb5tL09fGnJwl0OTjX0U/s400/BingeEater.png" width="400" /></a></div>
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<span style="color: black; font-family: "arial";"><o:p><span style="font-size: large;">Today I'm really excited to share my interview with Ryan Sheldon, founder of <a href="http://confessionsofabingeeater.com/" target="_blank">Confessions Of A Binge Eater</a>, in which he shares his journey to overcome binge eating disorder.</span></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "arial"; font-size: 12.0pt;">Here's a conversation I had with Ryan recently.</span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "arial"; font-size: 12.0pt;">1. Ryan, can you share your journey
of struggling with binge eating to recovering from the disorder, or as I like
to say, ‘liberating’ yourself?<o:p></o:p></span></b></div>
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<span style="color: black; font-family: "arial"; font-size: 12.0pt;">I’ve
always been a big eater, going back to childhood, and it seemed normal at that
time. I was always a bigger kid, so the fact that I ate a lot didn’t seem
unreasonable. Plus, I had a mother who made excuses for my eating habits: She
would always say, ‘</span><span style="background: white; font-family: "arial"; font-size: 12.0pt;">Don’t worry, Ryan. You're a growing boy.’;
and she’d tell others, ‘He’s just big boned.’</span><span style="font-family: "arial"; font-size: 12.0pt;"> So eating a lot was indoctrinated into my life, and
my brain. It became normal, and then it became normal to overeat. Then it
became normal to think about food all the time, obsess about it, plan meals
days in advance, all while binging on fast food, and sometimes really healthy
food, in between meals. Food was dominating my life, and not just eating it,
but thinking about it non-stop. It’s hard to have a life with all that going.<o:p></o:p></span></div>
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<span style="font-family: "arial"; font-size: 12.0pt;">I have been going to therapy for many years, and when I
finally started talking about compulsion it led to me being diagnosed as
suffering from BED. Just realizing that BED was real was life changing for me.
I wasn’t ashamed any more. Talking about it has helped greatly, as well as
knowing that there are many other people who suffer from this. It’s why I
started blogging about it. If it helps even just one person it will be worth
it.</span><span style="color: black; font-family: "arial"; font-size: 12.0pt;"><o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "arial"; font-size: 12.0pt;">2. What has your biggest challenge been in
terms of being a guy with an eating disorder?<o:p></o:p></span></b></div>
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<span style="color: black; font-family: "arial"; font-size: 12.0pt;">Convincing
people that I really was suffering from one. People just don’t think men suffer
from eating disorders, and men don’t feel it’s socially acceptable to talk
about it. They think women are the only ones who do suffer or should suffer
from an eating disorder, because women are the emotional ones, or less able to
control their emotions when they are upset or stressed, and naturally turn to
food. </span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="color: black; font-family: "arial"; font-size: 12.0pt;"><br /></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="color: black; font-family: "arial"; font-size: 12.0pt;">I remember telling a couple friends that I had BED and they laughed, they
thought I was joking. I’m a funny guy and I come across really confident, so for
my friends to think that I was having real problems with food was hard for them
to understand, or to take seriously. <o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "arial"; font-size: 12.0pt;">3. What are the biggest misconceptions
about men and eating disorders?<o:p></o:p></span></b></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "arial"; font-size: 12.0pt;"><br /></span></b></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="color: black; font-family: "arial"; font-size: 12.0pt;">Well,
as I mentioned, people just don’t believe a guy can or should suffer from them.
If a man has a big appetite people just say, ‘Well, he’s a guy.’ And if you
tell them that you have an eating disorder they think you’re supposed to be
really skinny or they think you are joking. They say, ‘You’re a guy, you can
just work out and you will lose weight really fast.’ </span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="color: black; font-family: "arial"; font-size: 12.0pt;"><br /></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="color: black; font-family: "arial"; font-size: 12.0pt;">The way people think about
eating issues is sexist. But eating disorders are emotional, psychological, and
can affect anyone. In fact, just about half of those who suffer from BED are
men. I think most of the men out there suffering from BED don’t even realize
it’s a disease – they just think they are a big guy and probably eat too much. </span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="color: black; font-family: "arial"; font-size: 12.0pt;"><br /></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="color: black; font-family: "arial"; font-size: 12.0pt;">Women, on the other hand, are more scrutinized for their appearance and they
are much more educated on eating disorder awareness. So they are more open to
the idea that they or a friend may have one, and keep a watchful eye for the
signs. </span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="color: black; font-family: "arial"; font-size: 12.0pt;"><br /></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="color: black; font-family: "arial"; font-size: 12.0pt;">No one suspects a man might have an eating disorder, too. <o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="color: black; font-family: "arial"; font-size: 12.0pt;">The
result of all this is that men don’t feel it’s socially acceptable to tell
anyone they are battling an eating disorder, which causes them to hide their
problems even more and prevents them from starting to deal with something like
BED.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "arial"; font-size: 12.0pt;">4. What misconceptions do you think people
have about BED and what do you want them to know? <o:p></o:p></span></b></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "arial"; font-size: 12.0pt;"><br /></span></b></div>
<div class="MsoNormal" style="line-height: normal; text-align: justify;">
<span style="font-family: "arial"; font-size: 12.0pt;">They think people who suffer from
BED eat a lot at every meal and are extremely overweight. In fact, most people
with BED are normal weight to a little bit overweight. They are usually not
obese, because, although there is no purging after the binging, there is a kind
of dieting after an episode or series of episodes. People also think you are
lazy or don’t care, and those are the reasons for your eating disorder. It’s
such a problem. </span></div>
<div class="MsoNormal" style="line-height: normal; text-align: justify;">
<span style="font-family: "arial"; font-size: 12.0pt;"><br /></span></div>
<div class="MsoNormal" style="line-height: normal; text-align: justify;">
<span style="font-family: "arial"; font-size: 12.0pt;">People need to understand that BED has nothing to do with
hunger, it is a compulsive disorder. It can happen to anyone.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; text-align: justify;">
<span style="font-family: "arial"; font-size: 12.0pt;"><br /></span></div>
<div class="normal">
<span style="font-family: "arial"; font-size: 11.0pt;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgq8CUV8fMzevxDkzA1p_jVSxcgtqmjJVpiWregmqcadl7GTokipjsTlZP_p4sU9X4MeAOTnn7l_zAK7ijjHdEejirbEwvQ7Ze9gehavloQA-DkawaBUS42OKho9yMHoYnh40QvD0MuWj4/s1600/Ryan.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgq8CUV8fMzevxDkzA1p_jVSxcgtqmjJVpiWregmqcadl7GTokipjsTlZP_p4sU9X4MeAOTnn7l_zAK7ijjHdEejirbEwvQ7Ze9gehavloQA-DkawaBUS42OKho9yMHoYnh40QvD0MuWj4/s320/Ryan.jpg" width="212" /></a></div>
<div class="normal">
<span style="font-family: "arial"; font-size: 11.0pt;">Ryan Sheldon is founder of </span><a href="http://confessionsofabingeeater.com/"><span style="color: #1155cc; font-family: "arial"; font-size: 11.0pt;">Confessions of a
Binge Eater</span></a><span style="font-family: "arial"; font-size: 11.0pt;">, a blog he created to share about his journey
with Binge Eating Disorder (BED). Ryan hopes his story will help others
suffering from BED overcome shame and embarrassment, as well as gain back
control over food. In particular, Ryan provides a voice for the many men
struggling eating disorders while encouraging them to get help.</span><o:p></o:p></div>
<div class="normal">
<br /></div>
<div class="normal">
<span style="font-family: "arial"; font-size: 11.0pt;">Ryan used to spend his days thinking about food, planning for it, and
indulging in it. For years, he justified this by calling it “emotional eating”
until he realized his love affair with food was spiraling out of control. Ryan
was diagnosed with Binge Eating Disorder, an illness characterized by
compulsive overeating.<b style="mso-bidi-font-weight: normal;"><span style="color: red;"> </span></b>Since then, he has made it his mission to not
only overcome BED but to inspire others to do the same. </span><o:p></o:p></div>
<div class="normal">
<br /></div>
<div class="normal">
<a href="https://www.blogger.com/null" name="_gjdgxs"></a><span style="font-family: "arial"; font-size: 11.0pt;">Ryan is not your run-of-the-mill life
coach. With an infectious personality, he uses both humor and education to help
others facing adversary. Ryan finds when you add humor to a tough situation, it
empowers you to stop feeling ashamed and start taking action. Join him on his
journey through life with BED!</span><o:p></o:p></div>
<div class="normal">
<br /></div>
<div class="normal">
<span style="font-family: "arial"; font-size: 11.0pt;">For more information on Ryan, please visit </span><a href="http://confessionsofabingeeater.com/"><span style="color: blue; font-family: "arial"; font-size: 11.0pt;">http://confessionsofabingeeater.com</span></a><a href="http://confessionsofabingeeater.com/"></a><o:p></o:p></div>
<div class="normal">
<span style="font-family: "arial"; font-size: 11.0pt;">or email </span><a href="mailto:sarah@sarahrosepr.com"><span style="color: #1155cc; font-family: "arial"; font-size: 11.0pt;">sarah@sarahrosepr.com</span></a><span style="font-family: "arial"; font-size: 11.0pt;">. </span><o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; text-align: justify;">
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Dr. Nina http://www.blogger.com/profile/12494781884575250461noreply@blogger.com1tag:blogger.com,1999:blog-1333584983769357912.post-13048902560192194392016-12-15T19:45:00.001-08:002016-12-15T19:51:08.247-08:00The TRUTH About Eating Disorders<br />
Recently I had the opportunity to sit down with Alex Wehrley of Focus Magazine. We had a conversation about what eating disorders are - and are not! Check it out!!<br />
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Interested in the book? Get it here>>> <a href="https://www.amazon.com/Food-Thought-Perspectives-Eating-Disorders/dp/1442246022/ref=mt_paperback?_encoding=UTF8&me=" target="_blank"> Food For Thought</a><br />
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<a href="https://www.amazon.com/Food-Thought-Perspectives-Eating-Disorders/dp/1442246022/ref=mt_paperback?_encoding=UTF8&me=" target="_blank"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhqq_r_-s1vLNL6X41cJ1eqLCD2WDNoIvQObCvGOel9jwN9uvN_xXsoMWT2ScrHcSWwjnPiVN0mxmadgtSboiAP5kp9Qm46LKOkrFEBP27OzTphkji4uxl6qEXhppvpQpLECG8iOX-yUU/s640/Food+For+Thought+%25281%2529.png" width="640" /></a>Dr. Nina http://www.blogger.com/profile/12494781884575250461noreply@blogger.com1tag:blogger.com,1999:blog-1333584983769357912.post-27100138477822675602016-12-01T06:00:00.000-08:002016-12-01T06:00:09.522-08:00Getting Over Overeating For Teens <div class="MsoNormal" style="text-align: left;">
<span style="font-family: Times, Times New Roman, serif;">I'm so pleased to welcome back psychotherapist Andrea Wachter, who is sharing excerpts from her latest book. Although this book is geared towards teenagers, it can benefit people of any age!</span></div>
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<span style="font-family: Times, 'Times New Roman', serif;">The following excerpts are from </span><i style="font-family: Times, 'Times New Roman', serif;">Getting Over Overeating for Teens</i><span style="font-family: Times, 'Times New Roman', serif;"> by
Andrea Wachter, LMFT. They are reprinted with permission from New Harbinger
Publications, Inc.</span><span style="font-family: Times, 'Times New Roman', serif;"> </span><span style="font-family: Times, 'Times New Roman', serif;">copyright
© 2016 For more details, click here:</span><u style="font-family: Times, 'Times New Roman', serif;"><span style="color: #6b006d; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-hansi-font-family: Calibri;"> http://www.andreawachter.com/books/</span></u></div>
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<span style="font-family: Times, Times New Roman, serif;">If you’ve been struggling with overeating,
you’re not alone. And the most important thing to know is that it is <i>not </i>your
fault! We live in a culture that gives us some pretty crazy messages about
food, fitness, and feelings. On top of that, most teens have lots of stress
dealing with friends, family, and finals. (Well, homework too, but I was on
such a roll with words that start with <i>F </i>I figured I’d go with finals!) <o:p></o:p></span></div>
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<span style="font-family: Times, Times New Roman, serif;">Most of us, including our parents, haven’t been
taught how to deal with food, fitness, and feelings in really healthy ways. We
all get taught the same mixed messages—but the good news is that we can
actually delete our unhealthy habits and upgrade to healthier ones. <o:p></o:p></span></div>
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<span style="font-family: Times, Times New Roman, serif;">Let’s start out with a quick definition of
overeating, and how it’s different from bingeing. Overeating is when you eat
more than your body needs. Even people who have a totally healthy relationship
with food will overeat occasionally. It becomes a problem only if they do it
too often or if it has negative consequences. <o:p></o:p></span></div>
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<span style="font-family: Times, Times New Roman, serif;">Binge eating is when someone eats a large amount
of food in a short amount of time. They usually eat fast and until they are
stuffed and ashamed. And they usually eat over painful emotions and thoughts,
rather than out of true physical hunger. <o:p></o:p></span></div>
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<span style="font-family: Times, Times New Roman, serif;">I started overeating (and dieting, sneak eating,
bingeing, and struggling with my weight) when I was a teenager. It took me a
lot of years and tears to find the right kind of help, but I finally did. And
now I have the privilege of teaching others (including you) all the things that
helped me get over overeating. <o:p></o:p></span></div>
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<span style="font-family: Times, Times New Roman, serif;">Even though overeating can feel pretty
comforting while we’re doing it, it can definitely leave us feeling pretty
lousy after we’re done. And no matter how good food tastes while it’s going
down, if we’re eating more than our body needs and for reasons that have
nothing to do with physical hunger, it’s going to have negative effects—
physically, emotionally, mentally, and socially. <o:p></o:p></span></div>
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<span style="font-family: Times, Times New Roman, serif;">Overeating is definitely one way to stuff down
painful feelings. The only problem is that when we stuff down our pain, we also
stuff down our passion, happiness, and excitement. It’s like damming a river;
you hold back all the water, not just some of it. <o:p></o:p></span></div>
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<span style="font-family: Times, Times New Roman, serif;">Getting over overeating means getting back some
of the joy, excitement, and peace that might be missing in your life. It means finding
healthier ways to get sweetness and comfort. It means learning to eat foods you
really love, in amounts that satisfy your body’s needs, and finding new ways to
satisfy the rest of your needs. <o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times, Times New Roman, serif;">Don’t Believe Everything You Think!<o:p></o:p></span></b></div>
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<span style="font-family: Times, Times New Roman, serif;">Have you ever had the experience where one
minute you’re going about your day feeling fine and the next minute you have a
horrible thought? It’s probably not because something horrible happened. Well,
maybe something happened, but usually it’s because a horrible <i>thought </i>popped
into your mind. <o:p></o:p></span></div>
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<span style="font-family: Times, Times New Roman, serif;">We all have automatic thoughts that pop up in
our minds, just like we have pop-up ads on
our computer screens. It’s so easy to believe our thoughts. After all, they are
our thoughts! They seem and feel so real, but the truth is, our thoughts aren’t
always real, and they sure aren’t always helpful, kind, or true. The good news
is that, just like we can close those unwanted pop-up ads on our computers with
a simple click, we can learn to close the pop-ups in our minds. <o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Times, Times New Roman, serif;">Filling Up Without Feeling Down<o:p></o:p></span></b></div>
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<span style="font-family: Times, Times New Roman, serif;">It’s pretty easy in our fast-paced world to focus on feeding
our bodies and feeding our minds. But if we want to get over overeating, we
also have to feed the deeper parts of ourselves that can’t be seen, the parts
of us that have nothing to do with the material world—our hearts and our souls.
These are places that food won’t fill. If we overfeed our bodies, we might be
full, but not truly fulfilled. If we feed only our minds, we might think and
learn a lot, but we won’t be really satisfied. We all need to fill our spirits
too, on a regular basis. When you truly feed your spirit, you feel better
afterward. You feel truly filled up, and there are no negative or harmful
consequences.<o:p></o:p></span></div>
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<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: white; background-position: initial initial; background-repeat: initial initial; color: #444444;">Andrea Wachter is a Licensed
Marriage and Family Therapist and author of <i>Getting Over Overeating for
Teens</i>. She is also co-author of<span class="apple-converted-space"> </span><i>Mirror,
Mirror on the Wall: Breaking the “I Feel Fat” Spell </i><span style="mso-bidi-font-style: italic;">and<i> The Don’t Diet, Live-It Workbook. </i></span><span class="apple-converted-space">A</span>n inspirational counselor, author and
speaker, Andrea uses professional expertise, humor and personal recovery to
help others. For more information on her books, blogs and other services,
please visit: </span><span style="background-color: white; background-position: initial initial; background-repeat: initial initial;">www.andreawachter.com</span><o:p></o:p></span></div>
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Dr. Nina http://www.blogger.com/profile/12494781884575250461noreply@blogger.com1tag:blogger.com,1999:blog-1333584983769357912.post-53450843557196619292016-11-22T06:38:00.000-08:002016-11-22T08:41:35.434-08:00Your Holiday Survival Guide<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMH6gMtcS-aYBT7LZmvf36a0TXgGdnwsvUqpQWdUoonr-ODfX7TQlLPiV0uXbCn6opoEoHl4DhWV6JpBHAy492tqTyhZjTm9WXzTmbVlvruk2ha5GQgKWMzvoaB_ySsxpbjt2KiLx1uCU/s1600/BlogHoliday.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMH6gMtcS-aYBT7LZmvf36a0TXgGdnwsvUqpQWdUoonr-ODfX7TQlLPiV0uXbCn6opoEoHl4DhWV6JpBHAy492tqTyhZjTm9WXzTmbVlvruk2ha5GQgKWMzvoaB_ySsxpbjt2KiLx1uCU/s1600/BlogHoliday.png" /></a></div>
<span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Cambria; mso-hansi-font-family: Cambria;"><br /></span><span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Cambria; mso-hansi-font-family: Cambria;">It's that time of
year again. The holidays are upon us. Does that bring you joy?<o:p></o:p></span></div>
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<span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Cambria; mso-hansi-font-family: Cambria;">Or dread?</span><span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Times; mso-hansi-font-family: Cambria;"><o:p></o:p></span></div>
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<span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Cambria; mso-hansi-font-family: Cambria;">Maybe you feel a
combination of both happiness and anxiety.</span><span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Times; mso-hansi-font-family: Cambria;"><span style="mso-spacerun: yes;"> </span></span><span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Cambria; mso-hansi-font-family: Cambria;">If you feel conflicted about the holidays, you're not alone. </span><span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Times; mso-hansi-font-family: Cambria;"><o:p></o:p></span></div>
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<b><span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Cambria; mso-hansi-font-family: Cambria;">Why are the
holidays so difficult for so many people?</span></b><span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Times; mso-hansi-font-family: Cambria;"><o:p></o:p></span></div>
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<span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Cambria; mso-hansi-font-family: Cambria;">TV commercials and magazine ads start showing happy, loving, close
families gathered
over a table loaded with food. Everyone is beaming and grateful for their wonderful
lives. </span><span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Times; mso-hansi-font-family: Cambria;"><o:p></o:p></span></div>
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<br /></div>
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<span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Cambria; mso-hansi-font-family: Cambria;">If that’s your
reality, consider yourself lucky. But for many people, if not most, that’s
a fantasy world that’s not even close to reality.</span><span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Times; mso-hansi-font-family: Cambria;"><o:p></o:p></span></div>
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<br /></div>
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<span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Cambria; mso-hansi-font-family: Cambria;">If it seems as if
everyone in the world is living a perfect Hallmark holiday life, full of peace,
love and happiness - and then there’s YOUR family, that can be painful.</span><span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Times; mso-hansi-font-family: Cambria;"><o:p></o:p></span></div>
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<span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Cambria; mso-hansi-font-family: Cambria;">The contrast can be
really difficult especially if you think the picture perfect image is how it’s
supposed to be, and it’s just not. </span><span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Times; mso-hansi-font-family: Cambria;"><o:p></o:p></span></div>
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<br /></div>
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<span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Cambria; mso-hansi-font-family: Cambria;">That’s upsetting,
which leads to overeating or bingeing (or other forms of disordered eating) as a way to numb or distract from the pain. <o:p></o:p></span></div>
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<br /></div>
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<span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Cambria; mso-hansi-font-family: Cambria;">Or, because these
families are often shown having meals together, eating, overeating or bingeing can be a means of “feeling”
like you’re part of the picture perfect holiday family. If you can't have the family, at least you've got the food.</span></div>
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<span style="font-size: 19px;"><b>And what about the food?</b></span></div>
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<span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Cambria; mso-hansi-font-family: Cambria;">The holidays start
with Thanksgiving (at least they do in the United States) and Thanksgiving is
often referred to as “National Binge Day” – the whole day is a tribute to
excess. </span><span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Times; mso-hansi-font-family: Cambria;"><o:p></o:p></span></div>
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<span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Cambria; mso-hansi-font-family: Cambria;">You’re expected to
overeat. It’s even considered bad manners not to try everything on the
table. If you struggle with food, this can be extremely challenging.</span><span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Times; mso-hansi-font-family: Cambria;"><o:p></o:p></span></div>
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<br /></div>
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<span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Cambria; mso-hansi-font-family: Cambria;">Another problem
with the holidays is everyone talks about food. A lot.</span><span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Times; mso-hansi-font-family: Cambria;"><o:p></o:p></span></div>
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<br /></div>
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<span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Cambria; mso-hansi-font-family: Cambria;">Some relatives get
offended if you don’t try everything. Someone will say, “I know you’re
watching your weight but you’re just GOT to try my pecan pie. One bite
won’t hurt you. Go on, have some.”</span><span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Times; mso-hansi-font-family: Cambria;"><o:p></o:p></span></div>
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<br /></div>
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<span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Cambria; mso-hansi-font-family: Cambria;">And then there are
the people who watch every bite they eat – and every bite YOU eat.</span><span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Times; mso-hansi-font-family: Cambria;"><o:p></o:p></span></div>
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<br /></div>
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<span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Cambria; mso-hansi-font-family: Cambria;">They say, “Oh, I
shouldn’t have this.” Or worse, “Do you think you should eat that?
Do you really need that?”</span><span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Times; mso-hansi-font-family: Cambria;"><o:p></o:p></span></div>
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<span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Cambria; mso-hansi-font-family: Cambria;">All this focus on
food can lead to a lot of stress – you’re anxious, upset, and sad – and if you
don’t have other strategies to deal with those stressful emotion, that makes
you more vulnerable to using food to cope. </span><span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Times; mso-hansi-font-family: Cambria;"><o:p></o:p></span></div>
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<br /></div>
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<span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Cambria; mso-hansi-font-family: Cambria;">So it can be a
vicious cycle. The key is to learn to express feelings in words, instead
of behavior.</span><span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Times; mso-hansi-font-family: Cambria;"><o:p></o:p></span></div>
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<br /></div>
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<b><span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Cambria; mso-hansi-font-family: Cambria;">How do you
stop the cycle?</span></b><span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Times; mso-hansi-font-family: Cambria;"><o:p></o:p></span></div>
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<br /></div>
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<span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Cambria; mso-hansi-font-family: Cambria;">People often think
they are triggered by food but they’re not. They’re usually triggered by
situations and experiences that are painful or upsetting, and make them want to
turn to food to cope – to numb, or distract from what’s upsetting them.</span><span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Times; mso-hansi-font-family: Cambria;"><o:p></o:p></span></div>
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<br /></div>
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<span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Cambria; mso-hansi-font-family: Cambria;">Start by asking
yourself some questions:</span><span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Times; mso-hansi-font-family: Cambria;"><o:p></o:p></span></div>
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<br /></div>
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<span style="font-size: 14pt;">What is the most
difficult part of the holidays? Food? Family? Lack of family?</span></div>
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<span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Times; mso-hansi-font-family: Cambria;"><o:p> </o:p></span><span style="font-size: 14pt;"> </span></div>
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<span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Cambria; mso-hansi-font-family: Cambria;">Are you emotionally hungry, lonely, upset, or maybe even jealous? </span></div>
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<span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Cambria; mso-hansi-font-family: Cambria;"><br /></span></div>
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<span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Cambria; mso-hansi-font-family: Cambria;">What is eating "at" you the most?</span></div>
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<span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Cambria; mso-hansi-font-family: Cambria;"><br /></span></div>
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<span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Cambria; mso-hansi-font-family: Cambria;">When you deal with and process those situations and
feelings directly, you won’t use food as a coping strategy. </span></div>
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<br /></div>
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<b><span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Cambria; mso-hansi-font-family: Cambria;">What is my
top survival tip for the holidays?</span></b><span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Times; mso-hansi-font-family: Cambria;"><o:p></o:p></span></div>
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<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<u style="text-underline: #18376A;"><span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Cambria; mso-hansi-font-family: Cambria;">Be a social anthropologist</span></u><span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Cambria; mso-hansi-font-family: Cambria;">. </span><span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Times; mso-hansi-font-family: Cambria;"><o:p></o:p></span></div>
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<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Cambria; mso-hansi-font-family: Cambria;">When you're
watching and observing, you're not a participant. Observing means
creating some distance and that distance can be very illuminating.</span><span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Times; mso-hansi-font-family: Cambria;"><o:p></o:p></span></div>
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<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Cambria; mso-hansi-font-family: Cambria;">Hearing your grandparents criticize your sister or brother or cousin, helps you see you learned to criticize yourself. </span><span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Times; mso-hansi-font-family: Cambria;"><o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Cambria; mso-hansi-font-family: Cambria;">When you realize
that your mother apologizes for every bite she eats, you’ll recognize how you
learned to feel guilty for every bite you take.</span><span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Times; mso-hansi-font-family: Cambria;"><o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Cambria; mso-hansi-font-family: Cambria;">It doesn’t matter
whether you celebrate Christmas or Hannukah or Kwanza, or nothing, pay
attention to what’s going on around you.</span><span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Times; mso-hansi-font-family: Cambria;"><o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
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<span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Cambria; mso-hansi-font-family: Cambria;">What do you like
about them? <span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>What do you dislike?<o:p></o:p></span></div>
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<span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Cambria; mso-hansi-font-family: Cambria;">What do you
appreciate? What do you wish was different?<o:p></o:p></span></div>
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<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Cambria; mso-hansi-font-family: Cambria;">Give yourself
permission to hold the positive and negatives about others – it’ll make it
easier to hold both about yourself.</span><span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Times; mso-hansi-font-family: Cambria;"><o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Cambria; mso-hansi-font-family: Cambria;">When you’re
observing others, you don’t feel as much under observation. That makes
you feel less self-conscious, and you feel better. When you feel better,
you’re less likely to use food to cope.</span><span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Times; mso-hansi-font-family: Cambria;"><o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
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<b><span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Cambria; mso-hansi-font-family: Cambria;">Add some
gratitude!</span></b><span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Times; mso-hansi-font-family: Cambria;"><o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Cambria; mso-hansi-font-family: Cambria;">It’s the holidays,
and ultimately the holidays are about gratitude, so<u style="text-underline: #18376A;"> be grateful</u>. Think of one thing you appreciate; whether it’s
a person or a situation, because hanging onto <u style="text-underline: #18376A;">one</u>
good thing can keep you going when things are challenging. </span></div>
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<span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-bidi-font-family: Cambria; mso-hansi-font-family: Cambria;"><br /></span></div>
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Dr. Nina http://www.blogger.com/profile/12494781884575250461noreply@blogger.com1tag:blogger.com,1999:blog-1333584983769357912.post-47166667288666811082016-09-06T06:18:00.000-07:002017-03-24T13:50:29.300-07:00What drives your binge eating?<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEEEUalCHumcWIPVGggn3QgKAFxtuPTwQJ5QB61MGLNcFfqletyPqARofgfHo09MGdkhPp5djta5pQoSq7sM6FZWC5IgwzzFwdAAI9q2KJK2qtZWMRmGJ3eCWxkFzhTgwXWBCZfbO5GJI/s1600/Drives.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEEEUalCHumcWIPVGggn3QgKAFxtuPTwQJ5QB61MGLNcFfqletyPqARofgfHo09MGdkhPp5djta5pQoSq7sM6FZWC5IgwzzFwdAAI9q2KJK2qtZWMRmGJ3eCWxkFzhTgwXWBCZfbO5GJI/s1600/Drives.jpg" /></a></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-hansi-font-family: Cambria;">When it comes to your relationship with food, does
it seem as if you are in the passenger seat, and the driver is completely
out-of-control?<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-hansi-font-family: Cambria;">I am going to help you identify what is
“driving” the behavior of binge eating, and give you the two crucial steps to
change, that you can implement right away.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-hansi-font-family: Cambria;">For starters, imagine yourself as a car.<span style="mso-spacerun: yes;"> </span>If this seems a bit weird, think about
this:<span style="mso-spacerun: yes;"> </span>we refer to car “bodies” (why is
that?) and we take our cars to the “body shop” for repairs. <span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-hansi-font-family: Cambria;">As you travel on the proverbial road of life,
keep in mind that you are not alone in the vehicle.<span style="mso-spacerun: yes;"> </span></span><span style="color: #222222; font-size: 14.0pt;">There are usually three basic parts to all of us: the Self, the
Critic, and the Soother/Supporter.</span><span style="font-size: 14.0pt; mso-ascii-font-family: Cambria; mso-hansi-font-family: Cambria;"><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoListParagraph" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="color: #222222; font-family: "symbol"; font-size: 14.0pt;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="color: #222222; font-size: 14.0pt;">The “<b>Self</b>” is is the part of you that has needs, wants,
wishes, emotions and conflicts. When you say, “I feel
mad/sad/glad/afraid” that’s your “Self” talking. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoListParagraph" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="color: #222222; font-family: "symbol"; font-size: 14.0pt;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="color: #222222; font-size: 14.0pt;">The “<b>Critic</b>” informs you of all your perceived
transgressions. It is relentlessly judgmental, critical and sometimes
downright nasty. (Hint:<span style="mso-spacerun: yes;"> </span>if you
refer to yourself in the second person, it is usually the critic talking, as
when you say to yourself, “You have no willpower!”). <o:p></o:p></span></div>
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<br /></div>
<div class="MsoListParagraph" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="color: #222222; font-family: "symbol"; font-size: 14.0pt;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="color: #222222; font-size: 14.0pt;">The “<b>Soother/Supporter</b>” is the part that provides
understanding, soothing and support. Often, that’s the part that can show up
for other people, but not for you. <o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal">
<span style="color: #222222; font-size: 14.0pt;">Which of these is in the
drivers seat?<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #222222; font-size: 14.0pt;">Chances are, it’s the
critic.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #222222; font-size: 14.0pt;">We all need a little bit
of an inner critic to make sure we make good choices.<span style="mso-spacerun: yes;"> </span>Ideally, that critic should stay in the
backseat - or better yet, the trunk!<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="color: #222222; font-size: 14.0pt;">How does this relate to food issues?<o:p></o:p></span></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #222222; font-size: 14.0pt;">When the critic is at the
wheel, it isn’t pretty.<span style="mso-spacerun: yes;"> </span>And for many
people, the critic strikes exactly when they need the most support.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #222222; font-size: 14.0pt;">That leads to using food
for comfort or distraction. And then the critic is there to judge you
(“How could you have eaten that?” or “You failed!”), and the cycle
continues. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #222222; font-size: 14.0pt;">If you speak to yourself
in a critical way, you feel bad.<span style="mso-spacerun: yes;"> </span>And if
you don’t soothe and support yourself, you’re likely to use food for comfort or
distraction.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #222222; font-size: 14.0pt;">Where is the supporter in
all of this?<span style="mso-spacerun: yes;"> </span>Probably mute.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #222222; font-size: 14.0pt;">Here’s what to do:<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="color: #222222; font-size: 14.0pt;">Step One:<span style="mso-spacerun: yes;"> </span>Recognize who’s
driving<o:p></o:p></span></b></div>
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<br /></div>
<div class="MsoNormal">
<span style="color: #222222; font-size: 14.0pt;">Does your internal critic
remind you of anyone you know? Who spoke to you (or to others) in that manner?<span style="mso-spacerun: yes;"> </span>Where did you learn to relate to yourself
that way?<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal">
<span style="color: #222222; font-size: 14.0pt;">Is that mean voice really
“you” or does it belong to someone else?<span style="mso-spacerun: yes;">
</span>A parent, sibling, or teacher, perhaps.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #222222; font-size: 14.0pt;">Identify the source of
that internal critic.<span style="mso-spacerun: yes;"> </span>And, tell it to
shush.<span style="mso-spacerun: yes;"> </span>It no longer has permission to
drive you crazy.<span style="mso-spacerun: yes;"> </span>Banish it to the
backseat.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="color: #222222; font-size: 14.0pt;">Step Two:<span style="mso-spacerun: yes;"> </span>Be a friend to
yourself<o:p></o:p></span></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #222222; font-size: 14.0pt;">How do you express
support for others? Chances are, you are caring, understanding,
helpful and friendly.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #222222; font-size: 14.0pt;">What if you spoke that
way to yourself?<span style="mso-spacerun: yes;"> </span>Try it!<span style="mso-spacerun: yes;"> </span>You’ll see a difference.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #222222; font-size: 14.0pt;">Talk to yourself as if
you were someone you love.<span style="mso-spacerun: yes;"> </span>Be nice to
yourself.<span style="mso-spacerun: yes;"> </span>You will feel better, and when
you feel supported by yourself, you are way less likely to eat.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 15.0pt;">
<span style="color: #222222; font-size: 14.0pt;">When you are driven by a wish to be supportive and understanding
to yourself, as well as to others, you will stop using food to cope.<o:p></o:p></span></div>
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<span style="color: #222222; font-size: 14.0pt;">And that’s how you make peace with food!<br />
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Dr. Nina http://www.blogger.com/profile/12494781884575250461noreply@blogger.com2