What Will You Gain This Year??

On my way to work the other day, I heard a radio advertisement that started out with a woman saying something like- "This year, I don't want to lose weight." That got my attention pretty fast!! ... You don't hear that very often, especially around this time of the year! Out of curiosity I kept listening and the ad continued on, while the actress re-stated the same objective (not wanting to lose weight)-- just in different ways. Then she said, "This year, I will gain ten fingers, and ten toes." I was a little taken aback by that, but once I realized that this was an ad for a local fertility/reproductive center at a local hospital I laughed and understood!! I think what I liked about this ad was that it focused not on losing something about ourselves in the New Year but on gaining or adding something to ourselves in the New Year. And I don't mean weight!! 

I think at this time of the year ("diet season") when it's so easy to get caught up in the latest diet fads, celebrity 'diet tricks and secrets', resolutions to drop X number of pounds...  it's helpful to consider instead what we might GAIN in this new year. Now, again... I am not talking about weight in all of this. :) What I am talking about is what we might add to our lives, what we might gain in experiences, perspective, knowledge, faith, love, etc.. Consider 2011 as an opportunity to grow, to do new things, to add meaning to your life in new ways. Rather than having resolutions or goals that reinforce unhealthy beliefs or behaviors, think about putting your energy into positive things that will enrich your life and will enable you to pursue your dreams and aspirations. Growing in health might certainly be one of those goals, and that is fantastic. Remember above all what it means to be healthy!! Health is more than just a physical state, it is a mental, emotional, and spiritual state as well. Be mindful and aware of your goals and how you approach them- Are your goals adding something beneficial to your life? Are you growing in knowledge of yourself and others?  Do you have any accountability or support in your life to help you pursue your goals and dreams? Maybe those are some questions for us all to think about as we move towards our goals this year... ! Happy 2011 everyone! : )

Giving Thanks for 2010

While I'm not so much into New Years Resolutions, I am definitely into the excitement of new beginnings and fresh starts... as well as the hope that accompanies a New Year.. hope for the exciting, challenging, life-giving experiences and events that are to come. At this time of the year, I think we can get so caught up in making goals for the new year (in addition to thinking about the goals that we maybe didn't reach or achieve from this past year)... that I think sometimes we forget to look back and consider all of the things that we have experienced and learned. In this spirit of remembrance and gratitude (and nostalgia!!), I wanted to take a minute to give thanks for a few meaningful things and experiences that occurred in my life this last year. And I would encourage you to do the same as you look both behind and ahead!!

My Office, North Raleigh !!

I am so thankful for the opportunity to do what I LOVE (therapy!), to have an office that I love (that's my office on the left!), and to share office space with a friend I love. As if that weren't enough, a new Whole Foods is opening in just a month right across the street from my office.. I sure have a lot to be thankful for :). 


Of course, it doesn't mean that the transition into having my own practice this year has been without its bumps, but I have SO enjoyed being out on my own, I have learned so much professionally and personally, and truly could not be happier. Sometimes big changes can be daunting... Ray Bradbury's quote about courage often comes to mind.. that sometimes when you leap off a cliff you have to learn to build your wings on the way down. I am so thankful for the opportunity that I have had to build my wings these last few years and for the awesome people in my life who have helped me to develop these wings so that I could float and fly this year when I needed to...

I am also so encouraged and energized by the people that I work with each day, and learn so much about life and the human condition from each person that I meet. I am thankful that people let me into their lives and are willing to share their hearts, their struggles and their fears, including those of you who read my blog. Thanks for reading, and thanks for sharing your thoughts with me as well. 

I have to say that I am also thankful for new experiences that I have had this year, visiting and seeing new places, 'making new friends and keeping the old', and for all of the chances I have had to grow, change, learn and love. I am excited to see what 2011 brings. I am confident that this next year will usher in both challenges and opportunities, both of which I look forward to...  

I took this picture while I was sailing in Maui in July... !

   

Life Lessons by Goldilocks

It's a little funny that fairy tales and stories that were read to me as a little girl have been coming to mind lately. I'm not exactly sure what that means (haha), but what I would guess is that these stories come to mind because they actually have some good morals and principles rooted in them (that are not just meant for child-sized ears and lives) and are also relevant to daily happenings.

Today, through a couple of conversations that I had, I was thinking about and reminded of the extremes that we see in our culture when it comes to almost every single arena. Whether it's food, our bodies, and weight, or money, work, love, sex, success, sports, entertainment, etc.. extremes are everywhere. Whether it is an extreme diet, an extreme sport, an extreme behavior (like plastic surgery- Heidi Montag, anyone?), it seems that our culture is not only fixated on extremes but celebrates them. People are applauded and ridiculed based on their ability to conform to extremes. The media gives so much attention to extremes- whether these extremes are weight related or not. We are simultaneously fighting obesity as a nation, as well as a culture that fuels myths about eating disorders as a lifestyle choice. We are constantly made aware of great successes and great failures (which are defined and polarized by the media) and yet we don't necessarily have many positive role models that showcase what it's like to operate in a medium of balance- where both successes and failures are part of life, and where a gray area reigns, instead of the black and white. It seems to me that in a culture of extremes, one of the toughest things to achieve is balance. Outside of appearance and weight, some common questions that deal with balance include the following-- How much time do I spend working, and how much time do I spend playing? How much time should I spend with my family? How much time do I need to invest in cultivating my marriage/relationship? How much exercise is appropriate? How much time do I invest in my spiritual life? The questions can be endless and there is no sure answer for each individual. What I am sure of though is that we probably have a thing or two to learn from Goldilocks (strangely enough).

Goldilocks, for those of you who may need refreshing, broke into a cottage that belonged to three bears (probably not the part to emulate). She ate their porridge, sat in their chairs, and eventually fell asleep in one of their beds. The bears ended up returning home to find her asleep in one of their beds, and she ran out of the house, never to be seen again. Goldilocks is famous (to me, anyways) for the way in which she was a little picky, a little particular. When she tasted the bear's porridge, one bowl was too hot, and one bowl was too cold. But one was just right. The chairs and the beds were the same way-- not hot or cold, but too big, or too small, or too uncomfortable, etc. I guess the reason that she came to my mind today was because I think she is a good example of someone who was mindful of her surroundings and was able to make a decision based on what she felt was right in the moment. She may have been a little picky, but she noticed extremes and decided to operate in the gray area. While all of her options were benign and obviously not comparable to the kinds of things that I mentioned above regarding extremes, I think she is a good example of someone who is being mindful and balanced in her choices. I realize this is a bit of a stretch and may sound simplistic (it is), but I think being able to achieve balance is something that we really struggle with as a culture and as individuals.

This Goldilocks analogy does not apply to eating disorders (remember, EDs are a mental illness), but the analogy applies to the way that we view ourselves, perceptions of beauty, and life in general. So how do we work towards operating in the gray area so that we can live a life of balance? Being mindful, creating and maintaining boundaries, taking care of ourselves just as we take care of others, surrounding ourselves with kind and loving people, living out our values daily, and refuting and challenging irrational and negative thoughts/beliefs. Surely this list is not exhaustive. But I think by aiming to operate in this gray area and by finding a middle ground-- a balance, like Goldilocks did:)-- we might find that we are more content, that we feel better about ourselves, and that we become more accepting of ourselves and others. These are some of the things that give us character and ultimately make us beautiful.

To read about another children's story (the Velveteen Rabbit) and being real, follow this link.

Dieting is Dangerous?

2010 is in full force, and I have heard a LOT of people talking about wanting to 'get in shape' and start diets. Magazine covers are spilling celebrity diet secrets, and people are doing health cleanses and detox diets to start the year off healthy. (Just for the record, detox diets and cleanses- aside from being dangerous- are kind of silly; the reason that we have a liver is so that our body can naturally process and remove toxins!)

According to this article, dieting is America's most dangerous New Year's resolution. Why are diets dangerous? Well, for one, they can trigger eating disorders in some people. But diets are also ineffective- 95% of diets fail. This likely means that our bodies are not getting what they need- they either receive too little or too much, which has negative health ramifications either way. I wrote a post recently on common diet myths that I want to re-post in light of it being 'diet season'. I think it is important that people have some facts about diets before they embark on one. Below is an excerpt of the post, jumping right in with 7 myths of dieting- if you would like to read the entire post, follow this link.

Myth #1= You will lose weight. This is why most people pursue a diet in the first place, right? It may surprise you, but research shows that in the long run, 98% of dieters actually end up gaining weight. Why? Because the real issues behind food consumption and understanding metabolism are rarely addressed with a diet. And when unhealthy means are used, the weight loss is usually not maintainable.

Myth #2=You will look amazing as a result of your diet. If your goal is to look like someone else, or to look like some of the images that we regularly see on TV, in magazines, etc.. then you are chasing a goal that is not attainable. These images are altered by computers (check out this video for an example- yikes!). What is more is that a diet will not change your facial features, it will not make you taller, it will not make your legs longer, and it will not make your boobs bigger. Sorry:).

Myth #3=Diets are not dangerous. Whenever you restrict or cut out entire food groups (sugar, carbs, fat, dairy, etc..), this is dangerous-- especially for young people. Our bodies require a variety of foods in order to fuel our organs and keep us functioning effectively. Not to mention that studies show that dieting is an indicator of future eating disorders. A girl who diets before she is 14 is eight times more likely to develop an eating disorder. There are many health risks associated with dieting as well, such as weakened bones, dehydration and decreased heart rate.

Myth #4=Certain foods are bad. Often times, when we diet or approach food with a diet mentality, we label food as 'good' or 'bad.' We may even determine what food we consider to be good or bad based upon which particular diet we are on. The fact of the matter is that all foods are created equal and all foods can fit into a healthy lifestyle. There are no bad foods, only bad diets.

Myth #5= Diets give you control. Having a defined set of rules, especially when it comes to food, may convince you that you will be in control of what you put in your mouth. However, what often happens when you eat the same foods, or follow similar rituals each day with food, you begin to crave foods you have labelled 'bad' or 'outlawed.' This can lead to overeating and binges, which ultimately take you to a place you were trying to avoid to begin with. Also, diets usually make you cranky, they tend to decrease your energy, and they leave you feeling tired and pretty irritable. When you get to this point, the diet is controlling you, and you have little control.

Myth #6= Diets are safe and healthy. Maybe a little repetitive (myth #3), but if you chronically diet, you risk potentially altering the natural weight of your body. Over time, if your body weight fluctuates from higher to lower, and lower to higher, your body generally settles at a higher weight than it would have needed to be if it was not altered in the first place. Our bodies become confused, because they do not know if they will get what they need nutritionally, or if they will not receive any food at all. Our metabolisms slow down because our bodies think we are starving. The irony in this is that the exact opposite of what is intended is likely to end up happening.

Myth #7= You need to follow a diet. Here are some healthy guidelines to follow (compliments of Remuda Ranch) that are not diet-centric. Eat a variety of foods in moderation. Having variety allows for you to meet your nutritional needs; we cannot get all we need from one single food, or from a small number of foods alone. Listen to your body, and your stomach. Eat when you are hungry, stop when you are full. You don't need to eat food just because it is in front of you. Find out if you are eating because you are physically hungry or emotionally hungry (more on this to come..).

To conclude, Karen R. Koenig wrote a book called The Rules of Normal Eating. It is an extremely helpful book for anyone who has struggled with chronic dieting, overeating, undereating, emotional eating and anything in between. I wrote a post on her book awhile back and provided some suggestions that she outlines in her book as they relate to 'normal eating.'. Follow this link for more information.

Who Do You Want to be in 2010?

So, in my last post, I talked a little bit about behavioral change, neural pathways and New Year's resolutions (yawn- haha). I think one of the important points that I was trying to make is that change can be difficult. However, it is not impossible or too difficult to attempt! I am all for change and love when people become inspired to grow and change in any way- that is one reason I do what I do! I think it is important though to be educated about the process of change as it helps to make sense of why some changes can be more difficult to make than others (which goes back to neural pathways, the brain and emotions).

I am going to rewind for a minute and talk strictly about New Year's resolutions and the pervasive nature/themes of New Year resolutions. If you were to take an inventory of the last few days, or even the last week, how many articles, commercials, conversations or facebook statuses have you noticed or observed that have had to do with weight loss, calories, fitness regimes, detox diets, plans for getting in shape, etc... ? I know that I have seen and encountered countless. I think often times New Year's resolutions are synonymous with weight loss and fitness goals. Out of curiosity, I googled New Year's resolutions to see what would come up, and about.com's top ten list of the most common resolutions popped up first in my search. Up to this point, I had never heard of about.com, but I am a sucker for lists and couldn't pass up finding out what made their top ten. Here it is:

1. Spend more time with family and friends.
2. Fit in fitness
3. Tame the bulge
4. Quit smoking
5. Enjoy life more
6. Quit drinking
7. Get out of debt
8. Learn something new
9. Help others
10. Get organized

It didn't surprise me at all that two of the top ten resolutions involved fitness or weight (as it reflects the values and messages that our society and media hold), but what did surprise me was that helping others, learning something new and enjoying life more were all on the bottom half of the list. There is certainly value in being healthy, and I think health should be a priority. If this means that in order to be healthy, you need to gain a few pounds, or lose a few pounds, then I encourage you to pursue health. But it is important to view health not solely as a physical thing- our health is more than just a physical measure. It also includes our mental health, our spiritual health and our emotional health. I think before we make any resolutions, or goals for ourselves, we may need to step back to see if these goals are consistent with our values and who we want to be before we move forward with them!

Maybe one thing that you can do instead of making a list of New Year's resolutions is to think about the kind of person that you want to be in 2010. Take a close look at what is influencing and shaping you as a person. Is it friends? Is it the media? Is it God? Is it family? It might be helpful to consider the sources of influence in your life, and decide if they are positive and helpful in becoming the person that you were made to be! I heard someone wise say that whether we know it or not, we all worship something based on how we live our lives and what we give our time, our attention, and our thoughts to. For some of us, there are great obstacles and challenges to overcome in order to be the person that we want to be, but there is hope in pursuing a life that is filled with meaning, intention and purpose. I would encourage you, as I encourage myself as well, to examine the kind of person that you want to be, the character traits and qualities that you want to exhibit, the experiences you want to have, and the life you want to live- and move forward in a direction that is consistent with those things.

Happy New Year!!! :) :)

Happy New Year everyone! I hope that you all had a happy and safe holiday! I am so thankful for this past year of my life and for all that I learned both professionally and personally. I am really excited that 2010 is here and I am optimistic that this is going to be the best year yet. I love that a new year affords each one of us opportunities to experience new things, try things differently than we have in the past, and to make a fresh start... which brings me to the subject of ...New Year's resolutions!

I personally think New Year's resolutions are a little over-rated. And, according to a study I read recently, which stated that 92% of new years resolutions are not kept, I would say the experts probably agree with me (ha ha) :). To be fair, I found many conflicting statistics about how many people actually keep their New Year's resolutions- the general theme though is that more than half of people that make resolutions do not keep them. Why is this?? Well, I am sure there are lots of different reasons, but I would imagine that it has to do with people having unrealistic expectations and goals as well as desiring to make behavioral changes that require the brain to make actual physiological changes. This process which involves the creation of new neural pathways in the brain is probably a topic for another blog post, but I have provided some basic background information below (courtesy of a site that you can also view below) that may be helpful for conceptualizing behavioral change.

Neural Pathways

The basis for working with, and modifying, habits comes down to the creation and reinforcement of neural pathways.

Neural What?

Our brains are made of neurons. If you imagine the habit of putting on your seat belt, there is a sequence of events that occur. You sit, your arm reaches across to grab the belt, your arm pulls it across your body, and then inserts the buckle. For the sake of this example, imagine there is an individual neuron responsible for each step. All the neurons connected together to form this action, this behavior, is a neural pathway.

Once these pathways are established, and are 'triggered', they function automatically. Depending on how they were created, and what reinforcement they have had, they can be very difficult to change.

Behaviors, Habits and Beliefs

If you consider a simple habit, like locking the door or putting your seatbelt on once you get in your car, it is an automatic function. You do not consciously think about doing it. It is a dominant neural pathway generally created via repetition. Most people can change this habit given time and reason. People that have had a traumatic event around one of these functions, such as being followed to their car or experiencing an auto accident, may have a much more difficult time changing this habit. Their neural pathway was created by repetition and reinforced by strong emotion. If they were to try changing this behavior, they would be working 'against' a dominant neural pathway with a strong emotional association.

To find out more info about the brain and behavioral change, and how neural pathways are created and re-created, click here! Very interesting stuff. And on a side note, you may get where I am going with this as it relates to eating disorders and eating disorder behaviors.... but the habits and repetitious nature of particular compensatory behaviors (purging, etc) make change very difficult. More on this later, but this is an important physiological piece in eating disorder treatment/recovery and so I want to come back to this! I do want to say that this information is is no way meant to provide an out for people in that it relieves one of taking responsibility for his or her actions, but it is important for us all to be educated about the process of change and how truly difficult it is! I don't know of many who think that change is a simple process, but this provides more evidence that change is not typically an easy 'snap your fingers and voila' kind of process.

So, what does this all have to do with New Year's resolutions and more importantly, body image and weight? Great question! :) I am going to follow up with another post on this shortly. I sort of got sidetracked on the neural pathway train, but my thought process is that culturally we all tend to make various resolutions for the new year, and I wanted to examine this process.... especially since most people have resolutions that involve going to the gym more, losing weight, ... resolutions that are focused on weight and our bodies. If you are reading this, please check back in soon for more on resolutions!! And again, Happy New Year!!!!

ps- the site used in this post as a mini tutorial on neural pathways is a hypnosis site- as a disclaimer, i do not use hypnosis nor do i know much about it. i am not promoting hypnosis, i simply appreciated the clear and simple manner in which this site detailed information on neural pathways!