Perfection Jan 24, 18
How achievable is the state of perfection? How likely are you to look just the way you want?
People are suffering to reach this mythical state. I’ve been in countless classrooms and worked with various families, and I continue to witness young (and old) individuals seeking beauty and the “ideal thin” status.
Being thin=being beautiful. Period.
Thinness consumes youth, it consumes all of us. How are we expected to avoid delusional thinking when, during our favorite show, we see a commercial of a group of people who are beautiful, happy and thin- laughing and smiling while consuming pizza and soda? What message does this relay? It tells you to eat crap and be happy. When in reality, eating crap actually reduces the ability to regulate your emotions and harms your body's processes!
What does this inaccurate information do? Unfortunately this disconnect leads people to emotional discord and eventually, eating disorders.
One of the leading factors that supports eating disorders, according to a research article entitled Cognitive Behavior Therapy for Eating Disorders: A "Trans-diagnostic” Theory and Treatment, is the desire to be perfect. AHH!!
So...what are some ways to resist this thin-ideal and fight the urge to be perfect?
Here are 4 steps:
1. Stop weighing yourself daily!
The over-evaluation of your performance encourages self hate and disappointment. While it can be tempting to know how your decisions yesterday affected you today, you probably already know! Not to mention, your weight today reflects WEEKS ago, not yesterday. My clients always ask me, “…but what if my weight is down?” It might be motivating today, but finding other motivations to maintain a healthy lifestyle is essential because when the scale goes up, your motivation will plummet.
2. Stop adhering to extreme and highly specific dietary rules with fake food
While the idea of following a “healthy” regime is great (more veggies-less crap) trying to follow these rules brings the tendency to react negatively to the (practically inevitable) breaking of them with even the SMALLEST dietary slip. Try some small, more realistic changes at first and then work your way towards healthier living gradually. Those crazy “diets” though… they won’t produce sustained changes, I promise.
3. Positive Affirmations
They are hard aren’t they? Identifying positive characteristics about yourself is a damn challenge, mainly because it’s never been practiced. I ask my clients to look in the mirror every morning (and possible every night!) and say ONE positive affirmation about themselves. This is one of the most challenging exercises, especially when there is little that you like about yourself. The majority of our lives we receive messages like, “You need to change this,” or “You aren’t enough,” and eventually, we believe it. The goal of affirmations is to heal and seal your thinking processes. It will take time.
Being grateful is powerful. Research is continuing to produce results that an “attitude of gratitude” makes us happier and more optimistic. Often times when we want something we cannot realistically attain, we might become sad, depressed or hopeless. It’s these emotions that lead us into a downward spiral of identifying everything we are not. With many of my clients, I ask them to name three things they are grateful for. This can be extremely challenging, but again, with practice, it eventually becomes natural.
Are you ready to ditch perfection?
Are you sick of chasing the “thin-ideal”?
Are you concerned that you might have an eating disorder?
Let’s chat, I’m here.
Call today! (503) 998-1545
Email Alisa at: PNWCoaching@gmail.com
Meat Stock Feb 8 '18
I am often asked about dietary recommendations that I highly recommend. While I believe that each body responds differently to similar foods, I strongly believe that meat stock is fundamental for most humans. Meat stock, an ancient remedy, has numerous benefits.
Meat stock provides building blocks for the growing cells in your gut lining. They heal, seal and soothe areas of inflammation in the gut. Because of these traits, meat stock aids digestion and has been known as a healing remedy to the digestive track.
Adding meat stock to your life can:
How do you make meat stock?Simple!
Would you like to learn more about how meat stock could benefit your life?
Obesity, why me? Feb 1, '18
The probability that your child will be overweight is related to your weight. Having one obese parent in the family increases the chances by 40%, having two obese parents increases that chance by 80%! What does this mean for you? Think about your parents and your grandparents.
2. Metabolic Rate Theory
As we know, our bodies need energy to carry out all the necessary processes of living including breathing, blood pressure, and heart rate. The rate at which our bodies use this energy is called resting metabolic rate. Some individuals who are obese have lower metabolic rates, which results in burning fewer calories when they rest. This means that they require less food than most people to carry out the necessary processes of living. This theory has been argued at length by researchers due to the fact that overweight people tend to have higher metabolic rates because they expend more energy than someone smaller because of their body mass.
3. Fat Cell Theory
Genetics! Individuals with average weight usually have 25-35 billion fat cells, which are created to store fat when there’s a surplus or to mobilize when there’s a shortage of energy. Those who are obese typically have the same number of fat cells, but they are enlarged. Those who are “morbidly obese” have more fat cells. According to recent research, when the existing number of cells has been used, new fat cells are created. Although these fat cells can be emptied through weight loss, they will always remain.
4. Appetite Regulation
Leptin, according to research, tells the brain to stop eating and monitors energy use. It’s a protein in the body. Some think that obesity may result from leptin resistance or leptin deficiency. Therefore, both too much can too little leptin may result in obesity!
Genetics -There has been very little research in this area. Thus far, Prader Willi syndrome and Bardet-Biedel syndrome have shown obesity as part of their genetic expression, but no evidence has presented itself yet!
Candidate genes To date, these genes have been linked to obesity, but there is much more research needed. These genes are a part of the DNA molecule that is responsible for the production of polypeptide chains central to disease.
Some argue that those who overeat and gain weight have too many neurochemicals that promote food consumption and/or too few that communicate fullness. New research indicates that body fat may actually be “alive” and it’s own organ, rather than a structure, which therefore may be promoting hunger and eating behaviors.
Current human behavior can be understood in terms of how it may have been necessary in the past to survive. Much of our past has involved famine, whereas today, we have an abundance of food.
A term coined by Hill and Peters (1998), to describe the type of environment we live in today that reinforces eating too much, not moving enough, and letting ourselves go. The food industry is out of control with its advertising, food labeling and the accessibility of energy-dense foods.The tech field has introduced humans to escalators, cell phones, and televisions. How about Alexa? You don’t even have to get up anymore! You say “Alexa, change the channel,” etc. People are moving less and less while they are eating more and more.
So, what do we do about all of this? We educate ourselves! We learn about which of these theories is affecting us and then we take back control. And please, allow me to support you.
Psychology of Eating, a book written by Jane Ogden has much more about this! Please check it out.
Let’s chat, I’m here.