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Tag: healthateverysize

What Does it Mean to be Healthy? (Repost!)

Written by nutritiousthoughtsblog on . Posted in Self Care.

**This post was written by and re-posted from: Cara Lisette of Cara’s Corner

We are bombarded with images of ‘health’ everywhere – social media, supermarkets, television, billboards. 

Being healthy is wonderful, and I do believe health is something people should hope to be. But what is ‘healthy’? Is it clean eating and raw foods and ultra marathons? Is it flatlays of avocado toast and juice cleanses and leg days?

I’m saying no.

Health does not stop and start with your body, but it is influenced by your relationship with your body, and how this impacts your mind.

Health isn’t just about eating your vegetables and drinking enough water and going to the gym. Don’t get me wrong, I am an advocate for those things because they boost my energy levels, my overall physical health and my self esteem. But actually, having a healthy mind is just as important as having a ‘healthy’ body. And a healthy body does not equal thin, no matter what the media leads us to believe.

A healthy mind, for me, means being resilient, accepting of myself and being able to challenge my negative thoughts. I am certainly not always of ‘healthy’ mind but it’s where I try to be.

When my mind is healthy, it also means I am able to recognise when I need extra support, and to have enough self esteem to know I deserve that extra support. It doesn’t mean being happy all the time, it just means I can cope with sometimes being unhappy.

It also means that I can eat chocolate and have a glass of wine at the end of a long day. It means that if I’m tired, I can skip the gym. It means that sometimes I need that extra couple of hours in bed, and that’s okay. Health doesn’t mean rigid diets and calorie counting and strict exercise regimes and meeting your macros. It means being able to listen to what your mind and body are telling you, and sometimes they are telling you you need a rest. There are so many messages in the world that lead us to feel guilty for not conforming to binary concepts of health, or looking like people with abs having protein smoothies after their daily 6am workouts. But you should not feel guilty for doing whatever you need to do to keep yourself well – and that is personal to you.

And really, the point I’m trying to make is that this entire post is just about my idea of health. It is personal to me. You may agree or you may not, but if you have other ways that work for you, that’s okay too.

Health isn’t just superfoods and squats. It’s being kind to yourself in whatever form that takes for you.

Is ‘National Nutrition Month’ a Recovery-Positive Campaign?

Written by nutritiousthoughtsblog on . Posted in Eating Disorder Recovery, Education.

As registered dietitians dedicated to the prevention and evidence-based treatment of eating disorders and disordered eating, we found ourselves asking the following questions leading into National Nutrition Month®:

  • Does National Nutrition Month® (NNM) align with Eating Disorder/Disordered Eating (ED/DE) recovery?
  • As Health At Every Size® (HAES) informed professionals, to what extent might we ethically support participation in this month-long campaign focusing on nutrition and physical activity to our clients, our peers, friends, loved ones…ourselves?

The quick answers?

  • A little bit, kind of, sorta…
  • Proceed with caution

Here’s a more in-depth look at our perspective:

Let’s begin by explaining a little bit more about NNM!  NNM was created by the Academy of Nutrition and Dietetics (AND), the largest organization of food and nutrition professionals in the United States. AND defines NNM as follows:

What is National Nutrition Month®?

National Nutrition Month® is an annual nutrition education and information campaign created by the Academy of Nutrition and Dietetics. The campaign, celebrated each year during the month of March, focuses on the importance of making informed food choices and developing sound eating and physical activity habits.

– Academy of Nutrition and Dietetics (AND)

We’ve done a thorough review of the National Nutrition Month website for 2019 and wanted to share some thoughts with you.

What we appreciated about this year’s theme:

  1. The 2019 NNM theme is self-titled (“National Nutrition Month®”) which makes it more inclusive of many different topics of discussion – including eating disorders and disordered eating! Win!
  2. Many of the educational materials encouraged making sustainable changes towards achieving balanced food and movement routines that are individualized. We love this approach!
  3. Mental health and motivation for change (which are totally intertwined with eating and moving our bodies) were not excluded from the conversation!

What we could have done without:

  1. The language! Reviewing the NNM website brought up a much larger conundrum – the way we speak about nourishment in our society. The language we use to address nutrition and movement is morally charged. The “good/bad” or “right/wrong” polarization is not recovery-positive and continues to drive us farther away from seeing food as just food and moving our bodies as joyful and drives the shame wagon. Shame does not motivate people to adopt health-promoting behaviors.
  2. Weight management. Encouraging weight management through portion control and calorie tracking is not an approach that is respectful and accepting of all body shapes and sizes and promotes the message that larger bodies are inherently in need of “fixing” or must be controlled in some manner. Nah, nah, nah. Not buying it. Weight management is not weight neutral. It’s not HAES-informed. It’s not recovery-positive. It’s oppressive and unethical to prescribe disordered eating behaviors to people living in larger bodies. Also, there is a body of evidence against it.

*Caveat: National Nutrition Month was not created specifically for those in recovery from ED/DE, but for the general United States public.  However, even so, language equating terms such as “weight management” and “portion control” as being “right” can be harmful for at-risk populations and creates unnecessary vulnerability to developing ED/DE behaviors.

Suggestions for observing NNM in ED/DE recovery:

  1. Celebrate how far you’ve come! Take this opportunity to reflect on how eating and movement patterns have become more sustainable and balanced.
  2. Set goals. How might you propel your recovery forward this month? What would it look like to take steps to strengthen our relationships with ourselves and with food, movement, and recovery?
  3. Increase your food variety – try some new foods this month!
  4. Take up space and use your voice. Be in a larger body. Be fat. Exist as you are.

We love our field, our colleagues, and the wealth of valuable knowledge provided by AND, and we hope to continue to shift the way nutrition and wellness are presented to the general public to be more inclusive and less stigmatizing!

Check out what other ED/DE clinicians have said about NNM over the years:

https://marcird.com/my-take-on-national-nutrition-month/

https://veritascollaborative.com/blog/blog-national-nutrition-month/

https://www.sovcal.com/recovery/having-an-eating-disorder-during-national-nutrition-month/

 

 

 

What is “Health At Every Size”?

Written by nutritiousthoughtsblog on . Posted in Education.

THE HEALTH AT EVERY SIZE® APPROACH:

Weight does NOT define Health.

The framing for a Health At Every Size (HAES®) approach comes out of discussions among healthcare workers, consumers, and activists who reject both the use of weight, size, or BMI as proxies for health, and the myth that weight is a choice. The HAES® model is an approach to both policy and individual decision-making. It addresses broad forces that support health, such as safe and affordable access. It also helps people find sustainable practices that support individual and community well-being. The HAES® approach honors the healing power of social connections, evolves in response to the experiences and needs of a diverse community, and grounds itself in a social justice framework.

The Health At Every Size® Principles are:

Weight Inclusivity: Accept and respect the inherent diversity of body shapes and sizes and reject the idealizing or pathologizing of specific weights.

Health Enhancement: Support health policies that improve and equalize access to information and services, and personal practices that improve human well-being, including attention to individual physical, economic, social, spiritual, emotional, and other needs.

Respectful Care: Acknowledge our biases, and work to end weight discrimination, weight stigma, and weight bias. Provide information and services from an understanding that socio-economic status, race, gender, sexual orientation, age, and other identities impact weight stigma, and support environments that address these inequities.

Eating for Well-being: Promote flexible, individualized eating based on hunger, satiety, nutritional needs, and pleasure, rather than any externally regulated eating plan focused on weight control.

Life-Enhancing Movement: Support physical activities that allow people of all sizes, abilities, and interests to engage in enjoyable movement, to the degree that they choose.

Sharing the Love

Written by nutritiousthoughtsblog on . Posted in Body Image, Eating Disorder Recovery, Self Care, Uncategorized.

This month’s post pays homage to some of our most favorite blogs.  We at Nutritious Thoughts are showing appreciation, sending shout-outs, and sharing the LOVE with some stellar platforms that are recovery-positive and rooted in joyful living.

Favorite #1: Dances With Fat

Writer Ragen Chastain (she also identifies as many other incredible things – seriously check her out!) is REAL. We love this blog for the relatable content, post consistency (new reads monthly – yay!), and conversational spark in her writing.

Some common themes in this blog include: Health At Every Size (HAES), weight neutrality, size diversity, ditching diet culture, and lots of other awesomeness!

Click here to visit Dances With Fat

Favorite #2: Julie Duffy Dillon 

We love her blog, yes, but really just everything about this wonderful human is worth getting to know.  Julie is a nutrition therapist and eating disorder specialist that is passionate about helping others find peace with food, movement, and their bodies.  

Some common themes in this blog include: Eating Disorder & disordered eating recovery, PCOS, body image, mindful and intuitive eating, and lots of other awesomeness!

Click here to visit Julie’s blog

Favorite #3: Iris Cullinan

Perspective. That’s what we love about this blog. Iris is a Intuitive Career and Business Coach in Asheville, NC (Hey, neighbor!) and is a recovery advocate. Her vision is extraordinary, and her writing embodies elements of the recovery experience like no other.  

Some common themes in this blog include: self-care, motivation, mindfulness, life changes and transformation, and lots of other awesomeness! 

Click here to visit Iris’s blog

Happy reading, everyone!

 

 

 

 

The Jeans Don’t Fit

Written by nutritiousthoughtsblog on . Posted in Body Image, Eating Disorder Recovery. 1 Comment on The Jeans Don’t Fit

Body image is defined by The National Eating Disorders Association (NEDA) in the following terms:

Body image is how you see yourself when you look in the mirror or when you picture yourself in your mind. It encompasses:

  • What you believe about your own appearance (including your memories, assumptions, and generalizations).
  • How you feel about your body, including your height, shape, and weight.
  • How you sense and control your body as you move.  How you physically experience or feel in your body.

The intention of this post is to explore the emotional intensity surrounding negative body image moments in all stages of recovery and to better understand and practice the concept of body image flexibility.  

“Oh no, I can’t button these jeans.”

Discomfort.

“Last season these fit me…”

Disappointment.

“Has my body really changed that much?”

Disbelief.

As I flung myself down onto my bed, feeling exasperated and eyes welling up with tears, I began to feel the intense sting of fear.  Fear of “not fitting”.  Fear of how my appearance is perceived by others.  Fear that I still very much care about any of this.  Fear that I will always care about this. 

As I cocooned myself in blankets, I began to ruminate about the time when those jeans did fit and in doing so, I experienced a monumental shift in thinking that made me realize those endless hours of therapy weren’t for naught.  Since the jeans last fit, I recognized positive changes that expanded across every realm of my life.

I’ve experienced less fatigue, pain, and illness since the jeans fit.

I’ve regained mental clarity, focus, and short-term memory since the jeans fit.

I’ve enjoyed being with friends and I’ve laughed a whole lot since the jeans fit.

It was in this moment of reflecting on positive change that I realized that yes, my entire being – my soul, my life – is in fact

Bigger

More

Larger

than any pair of pants ever could be.

As human beings with human bodies, we generally experience periods of physical, mental, and emotional discomfort throughout our lives that may impact our body image.   The concept of body image flexibility honors this discomfort and refers to the ability to fully and openly experience negative thoughts and feelings about body image while still being able to recognize self worth, hold space for self compassion, and maintain value-consistent behaviors (Sandoz, Wilson, & Merwin, 2012).

What does this mean?

Having body image flexibility means that while you may be displeased with your appearance at a given time, you are still able to care for yourself appropriately (eat consistently and enough, be gentle with your body, maintain hygiene, interact socially, etc.).

How do I practice having more body image flexibility?

  • “Yes, and…” mentality – As negative body image thoughts enter consciousness, meet them with acceptance.  This is how you feel right now in this moment.  That is okay.  Then, follow this up by stating one positive attribute about yourself.  This is all about resilience.
    • Example:
      • Negative body image thought: “My thighs are huge.”
      • Internal acceptance dialogue: “Yes, I feel that my thighs are huge in this moment.  I am uncomfortable.”
      • Positive attribute: “My thighs allow me to stand/walk for each of my 8-hour shifts at work.”
  • Get rid of items that promote negative body image or self-judgement – scales, clothing that no longer fits, etc.
  • Consider exploring body image work on a deeper level with a licensed therapist.
  • Self care, self care, self care, self care.
    • Eat. Move gently and intuitively. Sleep. Play.

 

For more information and resources related to body image:

  • https://www.nationaleatingdisorders.org/body-image-0
  • https://centerforchange.com/battling-bodies-understanding-overcoming-negative-body-images/
  • https://www.goodtherapy.org/learn-about-therapy/issues/body-image

 

Empower. Nourish. Heal.