New Year. Stay You.

It's that time of year again: New Year's resolutions. Everyone can probably list a few things they'd like to do differently in 2010. (After all, looking back on a year's worth of life tends to have that effect on people.)

But what if this year's resolutions aren't about changing yourself, but staying yourself?

We all have things that make us, well, us -- things we wouldn't change for all the New-Year's-resolution power in the world. What are yours? Share them below.

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BTW: EDCT is gearing up for Awareness Week 2010!

Holiday Recovery Procrastination

Here we are at the end of another year. I am hearing the beginnings of "Holiday Recovery Procrastination"(HRP). Comments like, "I will stop restricting my food just as soon as all of the holiday food temptations are gone" are common place in my office these days. Or, "I can't deal with my binge eating problem with all of the stress of the Christmas Season; I will wait until the New Year". For those who don't have an "official" eating disorder, you may be hearing yourself say "I am going to go on a diet and start exercising as New Years' resolutions". It is time to challenge these destructive dialogues. HRP is just another version of the all or nothing, black and white thinking patterns that are enemies of eating disorder recovery efforts. Time to change the conversation!
Let's explore some strategies to help with HRP. You will find suggestions listed below according to common challenges that occur when dealing with dieting and disordered eating at this time of the year.
Desire to restrict or diet:

• Give yourself permission to choose, eat and enjoy at least one food per week that you have previously labeled as "forbidden".
• Remind yourself that dietary restraint will only lead to binging.
• Love and accept the body/body type that is natural for you and only you!
• Challenge diet mentality thoughts that would invoke feelings of guilt regarding consuming eating certain foods. Remember that food/eating is not a moral or ethical issue.
• Consider quality of life issues such as sharing food with those you love and enjoying holiday traditions that involve food as valued commodities.
• Remind yourself that delaying the confrontation of food fears will only give those fears more power over your life.
• Become aware of triggers that might spur the desire to skip meals or restrict your food intake.
• Plan alternative reactions to dietary restraint desires. This might include creative outlets, journaling, or reaching out for support.

Binge/Compulsive Eating Concerns:

• Give yourself unconditional permission to eat and enjoy food, including holiday foods that are rarely available.
• Don't sneak eat. If there is a food you are craving, eat that food it in a public/social setting where there is less likelihood of binge eating.
• Recognize and deal with emotions that trigger binge/compulsive eating. Plan for healthy outlets to emotional eating (moderate exercise, creative endeavors, or journaling).
• Do not set up bear traps for yourself. Guard the food environment that is within your own control. Eat slowly and with focus.
• Experiment with listening to your body's own cues in regards to hunger, satisfied and control.

Most importantly ... remember that a lapse NEVER means collapse. If you eat compulsively, skip a meal or start obsessing about dieting ... confront that thought or behavior without buying into guilt. Give yourself some grace and regroup.

May you all fully embrace the joys of this season. May you find the strength to cope with the sorrows of this season. May you all have a blessed New Year full of hope and recovery.

It is Just Food ... or is it Just Food?

Ah, The Holidays! Most people with a normalized relationship to food and eating look forward to the holidays, including the feasting that accompanies these celebrations. However, if you are struggling with food/eating/weight issues you may be petrified at the very thought of facing a holiday party or sitting down with family to share a meal. In one sense ( when you can hear your truth channel) you understand that it is just food. There is no reason to fear food and eating, right? It is not a deadly poison or a sinister enemy. If you are reading this particular blog you probably understand that the fear can be so strong that it is almost debilitating. In a way, it is not just food. It is facing the challenge of being surrounded by sumptuous food that you would love to eat; yet you are anxious that if you start eating you may not be able to stop. It is being deathly afraid to taste Grandma's sweet potato casserole which you dearly love because you are convinced that you will gain 50 pounds from such an indulgence. Or, your concern might be over seeing relatives that you haven't seen in ages because you are certain that they will make comments about your weight and body. Here are some suggestions to help you through these times:

• Remember that food and feasting are a part of all celebrations, in every culture.
• Although food will be part of the holiday experiences, try to not make your celebrations all about the food.
• Have a plan of action for challenging situations. For example, rehearse how you might respond if someone comments about your food, eating or weight.
• Designate a "support partner" that you can contact should stressful situations arise.
• Focus on enjoying the foods you only get to eat once or twice a year. Think about pleasant memories involved with sharing these foods with those we love.
• Strive to keep a normal schedule of eating, sleeping and moderate activity to give some stability during potentially chaotic times.
• Focus on all that you do enjoy about the holidays. The music, time with friends and family, the special aroma and decorations!
• Remember, it is for a season. This time period will not last forever, even if it might seem that way at times!
• Listen for and confront eating disorder chatter by turning up "the truth channel". Don't give in to ED!

Remember ... the most important conversation you can change is the one you have with yourself!

Will-Power Number Nine

To continue our series on the 10 will-powers, here is will-power number nine:

"I WILL surround myself with people and things that make me feel good about myself and my abilities. When I am around people and things that support me and make me feel good, I will be less likely to base my self-esteem on the way my body looks."

Who are the people and things that support you and make you feel good?


EDCT thanks NEDA for contributing to this post.

More on "Will-Powers"

Last week, we began a series on "will-powers."

Here is "will-power" number seven: I WILL think of three reasons why it is ridiculous for me to believe that thinner people are happier or "better." I WILL repeat these reasons to myself whenever I feel the urge to compare my body shape with someone.

What are your reasons? Share below!

(P.S. In case you missed the explanation last week: More than 20 years ago, researchers Michael Levine, PhD, and Linda Smolak, PhD, developed a list of "10 'Will-Powers' for Improving Body Image." Check out the whole list.)

EDCT thanks NEDA for contributing to this post.

What are your "Will-Powers?"

More than 20 years ago, researchers Michael Levine, PhD, and Linda Smolak, PhD, developed a list of "10 'Will-Powers' for Improving Body Image." Their list continues to be relevant today.

Here is "will-power" number seven:
I WILL list five to 10 good qualities that I have, such as understanding, intelligence or creativity.
I WILL repeat them to myself whenever I start to feel bad about my body.

What words would make your "will-power" list? Please share below!

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EDCT thanks NEDA for contributing to this post.

Fat? Who Says?

Has someone told you that you are overweight, obese or fat? Who was that person, how did they arrive at that conclusion, and what was their purpose in making that statement to you?

I recently has a 14 year old girl come in for a session in tears because her pediatrician told her she was "overweight". The doc actually wrote the declaration out on a prescription pad! She is a fit, athletic girl in the midst of puberty who is clearly anything BUT fat. I sat there wondering why in the world someone who is suppose to be an expert in dealing with children and adolescents would make such a statement. He had not asked her about her exercise level or nutrition. The physician had used the (in my opinion) useless Body Mass Index (BMI). There has been several studies within the past year that have questioned the use of BMI as a determinant of "fatness". In March 2009 a study was published in Medicine and Science in Sports Medicine that indicated that use of BMI measurement as an indicator of fatness in athletes gave no credit for muscle mass. Many top athletes would be categorized as overweight or obese with this measurement. Dallas Cowboy quarterback Tony Romo has a BMI of 28.8. That places him in the "nearly obese" category. Another study completed at the Baylor College of Medicine in April of this year demonstrated the weaknesses of the BMI when used to evaluate fatness in Asians, Hispanics and African Americans.
I am of the belief that talking about fatness is useless. If someone is genuinely obese, giving them a BMI report is about as helpful as telling them that their hair color is brown. They have that knowledge. We need to talk about health habits, behaviors and attitudes. For someone that is at a time in their life that telling them they are fat could trigger disordered eating behavior, that fat talk is dangerous in addition to being useless. Labeling people according to body weight or size is not health promoting.
Let's change our conversation!