My support worker comes on a Sunday evening and I normally cook with them but it’s been a very up and down weekend and this morning I was thinking how much I enjoyed the wee the pub I went to on Wednesday night so tonight that is what I am doing.
Going to the pub.
Because I want to.
Not because I planned to or said I would, or because I feel like I have to because I “always do X on X nights”.
I just WANT to.
- Emery Allen (via weaverofstars)
Lessons Learned In A Mental Hospital
I love watching Tedxtalks on YouTube, and this is DEFINITELY one of my favorites. She had an amazing recovery, and really has some helpful insights for what she’s been through.
1. People with a healthy relationship to food eat mindfully.
Our body has some pretty significant built-in cues to tell us when to eat — and when to stop eating. But we’re not always listening. The practice of engaging all of our senses to guide our eating-related decisions is called mindful eating, explains Megrette Fletcher, M.Ed., RD, CDE, co-founder and current president of the Center for Mindful Eating. Mindful eating can help us “acknowledge our response to food without getting into judgement,” she says.
2. They swear by everything — yes, everything — in moderation.
"No food is forbidden," says Edward Abramson, Ph.D. a clinical psychologist and author of Emotional Eating. “Foods are not intrinsically ‘good’ or ‘bad.’” He tells an anecdote of a client who once told him French fries were the work of the devil — and it was not a joke. “French fries are just French fries,” he says.
Morality attached to food may stem from the fact that some religions do have prohibitions when it comes to food, he says. Take, for example, how “some foods are described as sinfully delicious,” he says.
"It isn’t food that’s good or bad, it’s our experience," says Fletcher. "And that’s not judging, it’s categorizing." Recognizing foods and eating situations that you find pleasant can help inform your future choices, she says. People with a healthy relationship to food tell themselves, “‘Eating is a chance for me to nourish and nurture my being,’" she says, "as opposed to, ‘I have to eat this way or those foods.’"
3. But they know the timing has to be right.
However, if you do decide you’re in the mood for fries or pizza or chocolate, says Abramson, enjoy your pick at a time when you’re not hungry for a full meal, so you don’t overdo it. “If you’re starving and then you’re confronted with a favorite food, you’ll consume a lot more of it,” he says. “Let’s say, if you have it for dessert, you already had your meal, your tummy is full, you can really appreciate the sensations that chocolate provides.”
4. They eat when they’re physically hungry.
"Emotional eating is typically to soothe unpleasant emotional arousal," says Abramson. Unfortunately, stress and anxiety often cause us to crave higher-calorie, fattier foods and “most of us don’t need additional caloric intake,” he says.
When we use food to try to soothe an emotion, he adds, we mask what that emotion is trying to teach us, and instead replace it with regret or guilt for eating whatever we grabbed.
5. And they stop eating when they’re comfortably full.
Hunger and satiety both start off small and grow bigger and louder, says Fletcher. “Some of us don’t hear hunger or fullness until it’s screaming in our ears,” she says. But being more tuned-in while eating can help us “hear” better as well. “Mindfulness is saying, ‘I’m going to listen harder to my hunger and hear it when it’s not yelling at me, and I’m going to listen harder to my fullness so it’s not yelling at me [either].’” Both hunger and fullness change after every bite, so listening in can help you find the level of fullness where it’s comfortable for you to stop eating, she says.
6. They eat breakfast.
Regular breakfast eaters have more energy, better memories and lower cholesterol. They also feel healthier overall and are typically leaner than their peers who don’t eat a morning meal. “Starting your day with a healthy, balanced breakfast with proteins, fats and carbs and not high in sugar is the key to healthy eating,” says Marjorie Nolan Cohn, MS, RD, CDN, a spokesperson for the Academy of Nutrition & Dietetics and the co-author of Overcoming Binge Eating For Dummies.
7. They don’t keep problematic foods in the house.
Once you know your specific patterns of emotional eating, says Abramson, you can take small steps to redirect them. One strategy he recommends is no longer keeping a particularly tempting food in the house, so you’d have to leave home after dinner to get a taste. If, for example, you really love ice cream, “rather than having it sitting in the freezer calling your name,” he says, a couple of times a week, go out for ice cream.
8. They don’t sit down with the whole bag.
Hitting up your local ice cream shop also has the benefit of providing your treat in a single serving size. “If you have a cup or a cone you know when you’re finished, as opposed to sitting there having one spoonful after another” straight out of the carton, says Abramson. Buying single-serving packages of your favorite chips or cookies can also help, he says, as can simply serving yourself in a cup or bowl rather than sitting down with a whole family-size bag of chips.
9. They know the difference between a snack and a treat.
Letting yourself get too hungry is a recipe for overeating — especially those foods you most want to keep to smaller portions. Snacking is a smart way to make sure you’re not ravenous come dinnertime. But snack choice is crucial to both keeping you full and keeping your healthy eating plans on track, says Abramson. “A treat is purely for enjoyment, while a snack is something you eat between meals to stave off hunger,” he says. “Nuts or fruit or cheese could be a good snack,” he says, but chocolate? A treat.
10. They give themselves permission to enjoy eating.
These tips aren’t plausible if we don’t make time to value our relationships with food. “So many times we forget to take the time to eat, and eating does take time,” says Fletcher. She suggests looking ahead at your day and making sure you have enough time carved out to eat, rather than planning to scarf something down in the three minutes you have between afternoon meetings. “We make it three minutes, and that may feed you, but does it nourish you?” she asks. And it’s not about feeling guilty for missing something else by making time to eat, she says. It’s about truly believing we are “worth sitting down and eating food.”
11. They don’t “make up” for a meal.
When we find ourselves feeling guilty about a food choice, “there’s this instinct to make up for it by either overdoing it at the gym or being very restrictive at the next meal,” says Cohn. Instead, she suggests thinking of this process as a more subtle “balancing out”. People with healthy relationships to food will have a lighter meal later in the day if they decide to indulge at brunch, for example, but they won’t restrict that later meal so much so that they end up binging later because they’ve made themselves excessively hungry. “You can balance out slowly over the course of a week, but you can’t make up within the same day,” says Cohn.
12. They don’t eat to see the scale shift.
Ideally, we’d all eat what makes us feel good, says Cohn. We’d pick the foods that gave us energy to fuel our daily activity, and we’d avoid foods that, say, gave us indigestion, regardless of how good they tasted, rather than restructuring our eating plans to make the number on the scale change.
13. They’re not afraid of feeling hungry.
One of the most restrictive patterns of thought that Cohn sees among clients is a fear of eating too much and consequently gaining weight. “People who have a sense of what their body needs and eat mindfully and intuitively when they can, they’re not as afraid of their hunger,” she says. “What’s there to be afraid of? If you get hungry, you just eat something!”
14. Their concerns for food don’t interfere with daily life.
After a long list of rules and habits like the above, even the healthiest eaters might feel a little overwhelmed. The key to taking in all this advice healthfully is remaining balanced. Being too rigid, restrictive or strict about nutritious eating can also cause problems, including disordered thoughts or behavior that could be classified as orthorexia, says Cohn. Scheduling a date with the gym is one thing; scheduling a date three evenings in a row when your best friend is visiting from out of town and you don’t make any time to see her may raise red flags, she says. “If you’re missing out on normal social engagements or sleep in order to maintain a certain lifestyle, that’s definitely crossing the line.”
If you’re struggling with an eating disorder, call the National Eating Disorder Association hotline at 1-800-931-2237.
Imagaine there is a bank account that credits your account each morning with £86,400. It carries over no balance from day to day. Every evening the bank deletes whatever part of the balance you failed to use during the day.
What would you do?
Draw out every penny, of course. Right?
Every morning, it credits you with 86,400 seconds. Every night it writes off as lost, whatever of this you have failed to invest to a good purpose. It carries over no balance. It allows no over draft. Each day it opens a new account for you. Each night it burns the remains of the day. If you fail to use the day’s deposits, the loss is yours. There is no drawing against “tomorrow.”
You must live in the present on today’s deposits. Invest it so as you get from it the utmost health, happiness and success.
The clock is running. Make the most of today"
- Robert Rossomondo (via countingthedaysaway)
I took good care of myself—on the outside.
On the inside, I buried vulnerability. I played the resilience card. I sought out quick-fixes. And I convinced myself I was okay.
I wasn’t taking care of myself emotionally at all. Unconsciously, I placed “I’ll deal with it later” labels on several situations when they’d trickled into my life unplanned.
Somewhere along the overachieving path of seeking perfection and always looking into the future, I lost myself when these labels accumulated.
I managed to forget how to take care of my inner world.
After neglecting what was really going on in my life, I ended up in a curled up ball in our bedroom corner, head buried in my knees, feeling a heavy amount of pain all at once.
Humans are amazing, though; we adapt, we heal, we are capable of growing stronger.
When we acknowledge that changes, challenges, and hardships are there to deepen us, to remind us that we do get second chances, and that we are each made up of love, compassion, and healing, something remarkable happens.
With this new awareness, I ended 2010 with the promise to live differently.
I made a decision to wake up each day, wholly, by connecting to who I am—to nurture myself from the inside out, to be with life instead of delay it—and, in turn, my days started to become more inviting again.
I traveled to connect instead of using it as an escape.
I found peace by journaling and peeling back layers to heal the hurt that was buried beneath instead of pushing them away.
I started acknowledging my accomplishments and mini-successes and celebrated with small rewards instead of rushing to the next best thing.
I slowed down, simplified tasks, reduced my online time, and committed to less instead of doing, moving, and achieving, simply for the sake of it.
I felt. I embraced the sadness I’d been carrying with me and leaned into my fears instead of placing a patch on them.
I listened to my body. I became a vegetarian and practiced mindful eating instead of counting calories and agonizing over whether or not I consumed too many carbs.
I chose to let go of the stories I kept replaying about the past and the worries I created for the future instead of clinging onto fear and anxiety.
I practiced saying no to the commitments that didn’t serve my values instead of saying yes to everything and shorting myself with each added responsibility.
I created sanctuaries—weekly time for me to relax and just be—instead of waiting for burn out before replenishing.
I followed my intuition and listened to myself in meditation instead of thinking and overanalyzing to the point of exhaustion.
I asked myself questions and allowed it to be okay that I didn’t have the answers right away instead of being hard on myself for not knowing.
I began fully acknowledging the present in its entirety—every aspect, including the playful, joyful moments, and the uncomfortable, challenging ones.
Suddenly, the world took on a different appearance—a kinder, more meaningful, more abundant, and compassionate glow.
When we take the time to re-connect with ourselves, replace our fears with trust, and learn to let go of the things we cannot control, this is taking care.
When we listen to our intuition, embrace all of our imperfections, and stay authentic to who we are, this is taking care.
When we ground ourselves in the present and make mental space to find clarity, this is taking care.
When we discover our interior barriers and find courage to dissolve them, this is taking care.
When we learn to be gentle with ourselves, this is truly taking care.
When is the last time you acknowledged the feelings that are asking for your attention? How do you take care of yourself from the inside out so that you can fully experience life?
There’s so much more to recovery than weight restoration and quitting [insert behaviour of choice here].
That is a start but it’s only a start.
I keep thinking that I get braver by the day.
But I don’t think it’s bravery, necessarily. I’m still the same. But I’m more willing to push outside my comfort zone. If something frightens me, I make myself do it. And because I’m such a shy little jerk, these big acts of scariness are usually just something like… ask someone a clarifying question when I don’t understand, trying something new without knowing 110% of the details and getting 5 trial runs first, approaching people in general… I don’t know. It feels good. It really does.
Me too. And I was trying to think of a word for it because so far all I have is metaphors.
But it really does feel good.
- (via savingkadee)