I am getting through December. Are you? I’ve had a migraine that started on Sunday and lasted through Tuesday morning. I am finally better but I was a true wreck. Not the most patient Mom on the planet or the most helpful wife. Far from it. I spent most of the time sprawled out in bed or on the couch. I attempted a viewing of The Sound of Music with my 5 year old son, but the pure grumpiness and pain that coursed through my veins into a pulsating mess in my right eye made me unable to feel anything but anger at the young and innocent Rolf as I knew what was to come. So by 16 going on 17 I was done.

I’m sure that many of you are going home to families that might be dysfunctional this week. Really, most families are dysfunctional (or perhaps I have a skewed sample set as a Psychotherapist) – and I want to help you to navigate your recovery and stay strong while you’re there. Please don’t hesitate to reply to this email with any questions. I’ll anonymously post the answer in tip form in upcoming get through December newsletters.

Todays Tip

For the past few weeks in the 5 Week Program, we’ve been talking a lot about guilt and obligation. Many have been telling me that their families are stressful for them because they are constantly doing for everyone in the family and they don’t know how to say no. They feel guilty for saying no and have no good reason to say no. I have what I call the codependency litmus test here. If you say no will you feel guilty and if you say yes will you feel resentful? If the answer is yes and yes, take the choice to go with the guilt. The guilt is yours, that’s something you can work with. Those of us with the disordered eating schema tend to spend a lot of time trying to please people and to be the best us that we possibly can be. We sacrifice our own needs for the sake of others. Then, eventually, in your family, you become the person who everyone expects to make sacrifices. When you don’t, when you choose to take care of yourself, people get angry. This is common. That’s because we don’t like change. We hide from it. And when we change, we force other people to change too. Change causes an effect of change all around. For instance, your sister asks you to take her shopping because she wants to have wine in the afternoon and doesn’t want to drive. You don’t feel like taking her to the market. You’re tired, you’ve been working all week, you finally have a rest. If you tell her no, she will get angry. She will get angry because then she has to do something that she doesn’t want to do. She is forced to make a healthier choice because you are choosing not to sacrifice your needs for her needs. You are choosing to care for yourself. Change is hard, but necessary. We were all given our own lives and the ability to do things for ourselves. If you don’t give someone else they opportunity to care for themselves when they can, (unless they are children or elderly or disabled) you are cheating both yourself and them. Take care of yourself and everyone else is forced to do the same. That’s change that can be good!

Inspirational Quote

Relationships are where we take our recovery on the road. – Melody Beattie

I love this quote. It reminds us that we didn’t get sick in a void and we can’t recover in a void. We have to reclaim ourselves in the system that we became who we are in. That means work and change and doing something scary. But it’s the kind of necessary work that makes life-long change.

<—Go To Day 20       Go to Day 22—>>>

Good morning everyone. Less than two weeks left of this brutal Winter month. Hopefully you are getting some enjoyment out of the season and staying healthy (I have my Winter cold right now, yuck!) It really is a beautiful time of year with the lights and the excitement and the Vince Guaraldi on the radio and It’s a Wonderful Life on TV and of course time off of work.

Today’s Tip

On Friday my son’s doctor said to me, “most parents with challenging kids spend more time focusing on their kid’s deficits than on their strengths.”

Wow.

I thought about it and thought about it and thought about it. And what I realized is that most parents spend more time focusing on their children’s perceived deficits than their strengths in general. Not just for high needs kids.

For instance- here is a scenario:

Shelly was great at science and math but her parents focused on the fact that she wasn’t as tiny as her sister Ruth. So in the summers, rather than going to science and math camp, Ruth had to go to Fat Camp to lose weight. Instead of focusing on what she was good at and really strengthening that part of her, she focused on something that was a “perceived deficit” and it brought her away from focusing on what she loved and what she was good at and brought her into spending all her time and fruitless efforts on dieting. She would have been happy if she’s been submerged into math and science but instead she was submerged into dieting. If they’d really spent time developing her strength instead of her “perceived weakness,” she could have been an astrophysicist. But Shelly has a severe eating disorder now, she is in a very high weight body and she’s very depressed. She works as a book-keeper and she’s great at it. But I think that her parents steered her wrong in an effort to make her happy. She would have been happier if they’d focused instead on what actually made her happy. Her body was just meant to be bigger than her sister’s body- without all the dieting, she’d probably just be in a body that is at a healthy and comfortable weight for her and enjoying her life.

What do you think?

Is there a way that your parents focused on your weaknesses instead of your strengths?

Are you still doing it to yourself now? If so, how? And how can you change that behavior right this moment? How can you reparent yourself to focus on your strengths instead of your perceived weaknesses.

Inspirational Quote

We are getting closer and closer to the big holidays and people are drinking more and more, eating more and more and partying a lot.

Todays Tip

Don’t shame yourself. If you “mess up” if you eat too much, drink too much, stay out too late, don’t sleep enough… whatever it is, remember that you feel bad enough already and the last thing that you need is guilt and shame. What you need is self love, self care and the ability to get up and continue back on your path of recovery and positive self care.

Have a great weekend.

Okay, you made it. You are half-way through. Only eight days till Hanukkah, nine days till Christmas and ten days until Kwanzaa. How are things so far?

Todays Tip

Do you sometimes feel like you can’t go to sleep at night unless you binge? Is bingeing the only way to help you through insomnia? This is the bedtime journal tip. It’s to help you sleep deeply at night and ensure that if you do get up, you can get back to sleep easily. Before you go to sleep at night, grab a journal and put everything in your head out of your body and mind and into the journal. Just get it out. Eating at night is to push down the anxiety. But if you can get it out of your mind and body, you will find that you are lighter and sleep feels easier.

Inspirational Quote

“Take a shower, wash off the day. Drink a glass of water. Make the room dark. Lie down and close your eyes.
Notice the silence. Notice your heart. Still beating. Still fighting. You made it, after all. You made it, another day. And you can make it one more.
You’re doing just fine.” – Charlotte Erickson

As we all know, recovery is one day at a time- step by step, inch by inch. Just take care of yourself the best you can each moment, do the next right thing, and everything will be okay.

<<<<——Go To Day 15   Go To Day 17 ——>>>>

 

Todays Tip

I am assuming that many of you are headed to the airport to see family. Binge eating and binge drinking at the airport is extremely common. Long airport layovers are recipes for compulsive behavior because:

• Traveling is stressful and binge eating is a stress relief
• You are bored and it’s a way to fight boredom
• Although you are traveling among several thousands of people, if you are traveling alone, you are in a city where nobody knows you and this can feel very isolated and anonymous and secretive.
• There is a bounty of fast foods and “forbidden foods” in relatively small radius.
• You can secretly slip away from your travel companion and have a quick and secret binge.

Long, multi-hour layovers are rough, but there are many other things that you can do besides binge eat before a long flight. Click to Continue Reading…

Inspirational Quote

“Caring for myself is not self-indulgence, it is self-preservation, and that is an act of political warfare.” Audre Lorde

Love this quote and it’s so appropriate for those who are going home to see their families. So often we get right back into a dysfunctional pattern with our families and forget who we become. When you are with your family for the holidays, make sure to implement lots of self-care. Not to be selfish but to preserve yourself and to make your holiday more pleasant.

<<<<—–Go to Day 18   Go to Day 20—->>>

Todays Tip

On Monday, the New York Times ran an article about how weight loss is not a one-stop shop for everyone and that one diet doesn’t necessarily work for everyone. But in the article, what they actually pointed out was that diets work for almost nobody.

“[Dr. Sack’s] study involved 811 overweight and obese adults, randomly assigned to follow one of four diets and undergo behavioral counseling to help them stick to their diets. The diets ranged over the span of what has become popular. Two diets were low in fat but one low-fat diet was high in protein and the other had average amounts of protein. Two others were high in fat and one of those high-fat diets had an average amount of protein while the other was high in protein.

The research was designed to answer the question of whether one diet was any better than another and it provided an answer: None of the diets elicited much weight loss on average, and no diet stood out from the others.”

However, there were a few outliers, a few folks who did lose some weight. Two people used meds and one of those meds eventually stopped working. Two others relentlessly counted calories and were both pretty miserable (know that scenario?) And one other woman implemented the glycemic load theory. In this scenario, she kept her blood sugar stable by eating whatever she wanted but making sure to eat protein first. So if she wanted pasta, she would start her meal with a piece of chicken. She started her day with protein like unflavored Greek yogurt or eggs and avocados before she ate her fruit. Stabilizing her blood sugar enabled her to stabilize her mood and eventually her weight normalized back to what was healthy for her. And she reported finding this way of eating effortless. So she didn’t actually go on a diet or restrict food, she instead added something to keep her brain and her body balanced and that is what got her to a place where she felt great in her body and had no trouble maintaining it.

This theory tends to be what many ED dietitians recommend to their clients. Eat what you want, but eat protein first. Having lots of fluctuations in your blood sugar destabilizes your mood, your hunger cues and your appetite. So simply starting your meal (or snack!) with protein can be extremely helpful in keeping the binge eating down. For instance. Let’s say you are craving something sweet. You go and you eat that thing on an empty stomach. Your blood sugar rises quickly and then drops quickly. With the drop you feel ravenously hungry, you have a headache and you’re a little depressed. What do you do? You go and eat more to make that feeling go away. But if you eat some protein first, your blood sugar tends to be more stabile minimizing the chance of big dips and surges. This then keeps your mood and your hunger more even.

So, eat what you want, but start out with protein to help avoid blood sugar binges. Don’t drink alcohol on an empty stomach and don’t eat sugar on an empty stomach.

Inspirational Quote

“When was the last time you woke up and wished you’d had just one more drink the night before? I have never regretted not drinking. Say this to yourself, and you’ll get through anything.” – Meredith Bell —

Change this to “When was the last time you woke up and wished you’d binged the night before? I have never regretted not bingeing…”

I love this quote because it reminds us to always remember the consequences of our desired actions. Think about how you want to feel in the morning and let that vision carry you forward.

<<<—- Go To Day 14  

Go To Day 16—–>>>>

We are officially two weeks into December. Almost half way through. How’s it going for you? All good in the hood here.

Todays Tip

Being a visitor at other people’s houses is rough. For those of us with eating issues, control is all part of the psychological schema — being at someone else’s house has us at a loss of control and can create all sorts of anxiety and stress. The food is unfamiliar, the eating times are unfamiliar and there is always that stress of insulting someone if you don’t want to eat what they have made or are serving.

• If you are a visitor, the best thing to do is to make your eating structured in a way that feels comfortable for you. Make sure that you are getting your 3 meals a day and snacks if you need them.
• Don’t be afraid to say, “Hey I have to eat.” You need to take care of yourself.
• Practice saying, “That looks great, but no thank you.” Don’t let people push food on you. If they don’t respect your “no thank you,” look them straight in the eyes and don’t smile and say, “Thank you. I’m fine,” and if they still push, be firm. “Thank you, but really. I said no.” Don’t let anyone push you to eat something you don’t want to. It might seem to be out of love but it’s more out of control and strong-arming and it’s poor boundaries and it’s inconsiderate.
• Not only that, but don’t let someone’s judgement about what you ARE eating or how much you are eating make you stop eating. For instance, your mother-in-law looks you up and down. “Wow Jenny, that cake that I made looks great on your thighs!” (what kind of person says something like this?) anyway, turn around and say, “Thanks, I think so too.” Don’t let anyone fat shame you or food shame you. You have a right to eat.
• Remember that your needs are important. That includes needs for space, for meals and to choose what you want to eat.
• Don’t sacrifice your needs for the sake of others (unless those others are your young children or unable to do things for themselves ie: elderly, disabled). If someone needsyou to cook the (insert binge food) but you know that being alone with (that binge food) is not going to be a good situation for you – it’s okay to say “no.” It’s okay to take care of yourself.
• It’s okay to take care of yourself. It’s not selfish. Saying no to an able bodied person is not selfish if you know that you have to do it to preserve your sanity. Self care is not selfish. It’s necessary to help you feel more at peace and thus the people around you.

Inspirational Quote

“I define connection as the energy that exists between people when they feel seen, heard, and valued; when they can give and receive without judgment; and when they derive sustenance and strength from the relationship.” –Brene Brown

I love this quote because it reminds us that relationships are about give and take and that when you take care of yourself, if someone gets angry or judges you– it’s not a relationship. Relationships should be reciprocal and enjoyable.

 

 

<<—Go to Day 13      Go to Day 15—->>>

 

 

 

Todays Tip

Today I spoke with a 5 week program member over the phone. She was feeling a lot of anxiety over all the “lose weight,” or “maintain weight” over the holidays. She told me that she’s been seeing postings all over the Internet. She asked, “I know that I need to lose weight for my health, how can I do that mindfully?”

So therein lies the issue. Anyone who has issues with disordered eating has tried not once, but probably hundreds if not thousands of times to lose weight.

Don’t try to lose weight. Trying to lose weight for someone with a tendency toward disordered eating is like trying to drink moderately for someone with alcoholism. Diets and weight loss striving are what contribute to your disordered eating.

What I would like you to strive for instead is satisfaction. No. Not moderation. SATISFACTION.

When you eat and feel dissatisfied with what you ate, you will be driven to binge.

First, think about what satisfaction means to you. Does it mean finishing your meal feeling as though you were nourished? Having your body feel full but not uncomfortable? Knowing that you ate what your body wanted? What does it mean to you? Consider what satisfaction means to you. Write it down and strive for it!

I PROMISE YOU that when you stop dieting, when you stop focusing on weight loss, when you eat when your body needs food and when you are not bingeing — your body will come to its natural weight. Will you be skinny? If skinny is not your natural weight you likely won’t be. Will you be fat? If fat is not your natural weight, you likely won’t be. If you think about those times when you first started dieting because you thought you were fat and what that turned into — imagine what it would have been like if someone told you that you were perfect, to trust your body, that your body would run most efficiently when you fed it what it needed when it needed it instead of telling you that you were… whatever made you think you needed to be different.

<<—– Go to Day 12

Todays Tip

You that whole thing that happens when you entertain and you feel like you have to be perfect? That your house has to be perfect, that your food has to be perfect and that your hair, your clothes and your kids have to be perfect? And then something inevitably goes wrong, your tomato aspic comes out looking like an Alpo ad rather than a Martha Stewart centerpiece… And you feel sad and you beat yourself up and the whole party is ruined…. 

But it’s not. But that’s part of what the ED tells us. That we have to be everything or we’re nothing. 

One of the motivating forces behind eating disorders is the drive to be perfect. People hope for a perfect body, perfect eating habits, flawless skin,  trying to act perfect by always saying the right thing, they try to keep a perfectly clean home and car, and  on and on and on– whatever the individual definition of perfection is . This season is particularly triggering because there is this air of mythical innocence and perfection to Christmas to be like Donna Reed in “It’s a Wonderful Life” (I have a client who will be laughing if she reads this because she thinks I make too many It’s a Wonderful Life” references.) The problem is of course, that nobody is perfect so in the strive for perfection, failure is inevitable.  And this season is inherently messy.  Often, because of that, trying to make things perfect becomes a frustrating let down, as well as a horrible blow to self esteem. “I messed up, therefore I’m a failure, I suck, I’m a horrible person…” and descent into depression or further into eating disorder behavior, or other compulsive behaviors follow.  Some people have such high expectations of themselves that they feel paralyzed. They can barely function because their belief of what they have to be is unattainable so they figure “why bother?”and live in a stuck place where they are unable to go forward with their lives because they hate themselves so much for what they are not. Other people are not so dichotomous and strive toward perfection, but punish themselves when they fail. Like people who have very rigid eating regimens and so if they eat something off their plan they binge, and figure they’ll start all over again the next day. Or they might punish themselves by purging or doing excruciating exercise.

Letting go of the myth of perfection is not easy. So many folks have their heads wrapped around that goal that they believe their lives will be meaningless without it.

• Remember that perfection is a myth. No one is meant to be perfect, that’s not the way life is. We evolve, learn and grow. Nobody can sit down having never played the piano before and play a perfect concerto. You must start from scratch, learn, practice, and make mistakes.
• If you never made any mistakes, you would never learn anything. Mistakes are the way we learn. If you can learn from your mistakes rather than making the same mistake over and over again without learning anything, you are evolving.
• Perfection is not a human or even animal trait. There is no such thing as perfection. That’s not why we exist on this planet. Of course  I don’t know why we exist, but I’m betting that being perfect is not at the top of the list. Especially considering that it’s so subjective.
• Life is not exciting when our goal is to be perfect because we are unable to take in the intricacies of life. We become so stressed out when we “mess up” that we aren’t able to appreciate what is happening in the moment.
• Having personal goals and striving toward them is crucial for happiness and joy. However, if the end goal is so rigid, the journey there won’t be enjoyable. The end goal might not even be attained, but what you can learn as you travel through can be more enlightening than what you even set out to achieve.
• If you find yourself paralyzed, try to take one small step forward. Rather than thinking that you can’t do this overwhelming task perfectly, make small goals that will enable you to move forward.  For example, If you think that you have 200 pounds to lose, that’s very daunting and probably very difficult to begin. However, if your goal is something less daunting, like “try a new vegetable once a week” or “try and get some movement in every day” or “eat at least one fresh fruit and one fresh vegetable each day,” or “make an appointment with a registered dietician” you will find that it’s not too daunting. And if you go a day without getting movement or without eating a fresh fruit, you can always make up for it the next day, rather than thinking, “this is too hard, I can’t do it, I’ll just have to give up.”  It’s possible that you might not reach your original end goal, but when your end goal is really health, that is something you can achieve by letting go of perfection and by integrating loving, healthy habits- this is where you will find improved health.  If you have a very messy house that seems overwhelming to clean, just do one drawer or one surface at a time. It might take you many weeks or months to complete the task, but cleaning one drawer or one section of your closet, or one corner of a room is a lot more doable than cleaning a whole house.
• Rather than striving for perfection, think about what you can do each day that helps you to be the person that you like. Think about the things that you do that make you like yourself and try to do more of it.  You don’t want to do an overhaul and completely change the person you are, that’s a recipe for self defeatism and self deprecation, not to mention a complete self esteem killer.

Being who you are is what makes you perfect. No one can be a more perfect version of you than you.

Inspirational Quote for the Day

“Perfectionism is self-abuse of the highest order.” – Anne Wilson Schaef I love this quote because it’s so cute, the pursuit of perfection is nothing more than a way to abuse ourselves. The pursuit of health and self-love however are much more worthwhile pursuits. 

<<—Go To Day 11     Go To Day 13—>>

Sunday morning. Is it possible that you drank a little too much last night? Too much holiday indulgence and now you’re feeling a little hangover?

Todays Tip

Avoiding the dreaded hangover next day binge. A few years ago, there was a report that linked binge drinking to binge eating for the next 24 hours. If you have overindulged on alcohol, there is a pretty big chance that you will want to wake up and care for your body by eating a lot of greasy food and that it will then trigger a binge for you.

There are a few things to do that can help you to feel better without bingeing.

1. Drink lots of water to rehydrate yourself. You can also do coconut water which is a natural rehydration booster. If that’s not your thing, go for the gatorade or the Pedialyte.

2.Eat eggs (add tomatoes, avocados and spinach!) Eggs have cysteine, which is an amino acid that increases glutathione and reduces the acetaldehyde toxicity which causes a hangover. Tomatoes, avocados and spinach all contain high levels of glutathione which detoxify the liver and help you to feel better.

3.Black tea – As soon as you are feeling rehydrated, sipping on black tea might help your body feel more awake and alive and sooth your belly.

Bonus Tip: Get out in nature or at least into some fresh air and take a walk. It will invigorate you and help you to feel better!!!

Inspirational Quote

“If you hear a voice within you say ‘you cannot paint,’ then by all means paint and that voice will be silenced.” – Vincent Van Gogh

So, for Eating Disorder recovery let’s change that a little. If you hear a voice that says “you’re too fat to be happy…” go out and do the things you love, let yourself enjoy your life and that voice will be silenced.

 

<—- Go to Day 10