Be Big

*Note: the post below is written by a client of mine, who happens to be extremely passionate about swimming. This article (in a longer form) appeared in the July/August 2011 New England Masters newsletter. She shared it with me and I was extremely eager to share it with you. Enjoy.

Recently at the pool I admired a guy swimmer’s newly peroxided hair. The guys around him said, “Yeah, we call him the Blond Baller now.” “Argh!” I screamed. For weeks I had been trying to come up with a female swim power phrase, the equivalent for “macho.” Our language doesn’t have many, or any, female swim power words.

The Blond Baller is a superfast sprinter, so I assumed the “Baller” part of his nickname referred to his fast (swim) stroke. I posted my female swim power language dilemma on the US Masters swim forum and got some interesting suggestions, many of them, ironically, from men—Piscine Goddess, Aqua Aphrodite, and Buff Babes—but none met my criteria of using body language words to convey power. I had my own pitiful list: Ball Busters (later on that one), Water Sweepers (thinking of housekeepers), Power Surgers, Tough-Breasted. Bleah.

Meanwhile, another thread on the masters swim forum was talking about Janet Evans’s possible return to Olympic swimming. A few guy masters swimmers close to her age began worrying that she would be able to beat them. One guy posted, “I used to think I was safe from being ‘chicked’ by masters women roughly near my age in distance races.” Another guy then suggested the term “outchicked” as a way to describe a powerful female swimmer, but this suggested a relational kind of power (aka “Ball Buster”) rather than pure female power.

I found some good nicknames for Olympic female swimmers: Faith Leech, a 1956 Australian Olympic freestyler, was known as the “Flying Fish” because of her streamlined length and “elegant” technique. Mary T. Meagher was known as “Madame Butterfly,” and AP quotes described Janet Evans as “a Force of Nature,” “a whirling dervish of a swimmer,” “perpetual motion.” There was one female-only suggestion from the masters swim forum that I sort of liked: “bitchin,’” as in “bitchin’ sprinter” (though it still has a slightly negative ring).

In the back of my mind, though, I kept thinking “Big Girls.” At a lot of swim meets, the really powerful female swimmers are big. Big shoulders, big arms, big backs, big quads, big muscles overall. They aren’t the majority, but they aren’t the minority either. I think of swimming as a sport where it’s OK to be “sized.” Big Women doesn’t do it for me—it’s gotta be Big Girls, to tie in to the link from childhood on that girls are supposed to be small. Petite. Svelte. Even if very strong, you can’t look it, else you risk being called manly or compared to former East German steroid-enhanced female Olympic swimmers.

I’ll take Evans’s “Force of Nature” any day, but I also want to say to every girl and woman who swims (or does any type of physical activity for that matter): Be Big. Take up a lot of space. Be a Big Force of Nature, a Big Whirling Dervish, a Big Powerful Bitchin’ Swimmer who doesn’t care about “outchicking” guys, but just wants to move with power and strength.

Be a Big Girl and be proud of it.
Tweet 

Harnessing the Power of Social Media: Tools for Eating Disorder Recovery and Positive Body Image

*Please note, the article originally appeared in the Summer 2011 Behavioral Health Nutrition Dietetics Practice Group newsletter.


We live in a world where thin is glorified and unrealistic images of feminine beauty are plastered online, in print, and on TV. These images are hard to avoid and they present serious challenges for clients struggling with eating disorders and body image concerns. In the Spring 2011 issue of the BHN newsletter, Katie R. Gilder, RD wrote an article outlining the very real threat of “thinspiration” media that is widely available and easily accessible. “Thinspiration” websites, forums, and YouTube videos provide pro-eating disorder advice and support to those looking for it. Recent research from the University of Haifa showed that “the more teenage girls are involved in Facebook, the higher their risk of having a negative body image and developing eating disorders such as anorexia and bulimia”(1). Additional research shows that idealistic images of female beauty effect mood, body dissatisfaction, and eating disorder recovery (2,3,4,5).

While social media presents challenges for those struggling with eating and body issues, a whole new world of eating disorder support and positive body image advocates exists online. Social media is defined as “the use of web-based and mobile technologies to turn communication into interactive dialogue” (6). This article will highlight one client’s experience of integrating social media into her recovery as well as provide a list of tools and resources that clinicians may share with their clients.

One Client’s Journey
Kay has suffered from an eating disorder for eight years and has actively been pursuing treatment for her eating disorder for the past eight months. Three months ago Kay was “stuck”. She believed that she could not possibly accept her body the way it was and also thought she couldn’t continue along the same self-destructive path that brought her to my office. Additionally, she truly believed that every woman hated her body and lived on a diet. She once said, “Marci, you are the only woman I know that seems to have a happy relationship with food and believes it’s possible to reject society’s expectations of a perfect body.” Aside from me, she felt she had no positive food or body role model around her. I advised that feeling better about herself was going to take consistent work. And that if she wanted a shift in her recovery, she’d need to fill up on positive messaging, even if she didn’t yet believe it for herself. Kay decided to accept my challenge and we created a plan for the coming week. This is what we agreed on:
• Take a break from reading any websites, TV shows, or magazines that left her feeling worse about herself.
• Write one thing each day that she likes about herself, physical or not.
• Read a positive body image blog for 5 minutes each day.
• Do her best to follow her meal plan.

She came back to my office one week later and to my surprise and relief she was ecstatic. In addition to what we agreed on, she spent an hour each day reading positive body image blogs and bought a book on self-acceptance (Radical Acceptance by Rosie Molinary). This week became a turning point in Kay’s recovery. She was amazed that even though her body hadn’t changed, the way she spoke to and thought about herself did! Three months later, she and I continue to work on this project. Kay still has her struggles; she still has ups and downs. But rather than feeling stuck, she feels the grip of the eating disorder and self-hatred beginning to loosen. Hope and courage has replaced hopelessness and fear.

In Kay’s words:
“When I began the process of recovery, one of my biggest struggles was comparing me to others. I wanted to be "normal" in regards to my eating and body. But I didn't realize that normal is different for everyone! It's not the ideal body type that we see in mainstream media. I felt like I was surrounded by messages that counteracted my recovery. I felt like I couldn't escape the negative messaging about never being good enough in my own skin. When I reached a particularly low point I decided to actively seek out the messaging that I was looking for. I perused the web for blogs, websites, and twitter feeds for anything I could find that would help cultivate complete body and self acceptance. I couldn't believe the amount of information I found! Suddenly I was surrounded by people just like me, virtually, who were promoting and passing on the messages that I needed to keep me going on the path to recovery and self love. Now it's a daily ritual of mine to go through my newsfeed of positive messaging and journal about how I feel after reading them. It makes me feel like I have a community that is supporting me on a positive path, whereas I used to feel so alone in my struggles.”

Virtual Resources Offer Hope and Healing
I share this story, because as an eating disorder clinician I’ve experienced clients who feel trapped, not realizing that there are options to living a life of self-hatred. They are astounded and relieved to know that there is a huge community of people fighting their same struggle, raising a voice of hope and healing. While the social media scene may seem like a land mine for our clients, some of the best treasures are there for the taking, if only they knew where to look. Here are some favorite social media resources:

Pro-Recovery Virtual Communities
MentorConnect: www.mentorconnect-ed.org
Something Fishy: www.something-fishy
Voice-in-Recovery: www.voiceinrecovery.com

Positive Body Image Blogs
Adios Barbie: www.adiosbarbie.com
Body & Brood: www.bodyandbrood.com
Guiltless: www.iamguiltless.blogspot.com
Medicinal Marzipan: www.medicinalmarzipan.com
Nourishing the Soul: www.nourishing-the-soul.com
Rosie Molinary: www.rosiemolinary.com/blog
The Body Image Project: bodyimageproject.com
Operation Beautiful: operationbeautiful.com
Voice-in-Recovery: www.voiceinrecovery.com
Weightless on Psych Central: blogs.psychcentral.com/weightless

Twitter Chat Parties: they are a very fun and interactive way to chat about a specific topic. There are a couple of twitter chats specific to eating disorder recovery. This is a useful primer for anyone new to using Twitter chats (7).
#endED: a monthly chat on ending eating disorders. Typically the last Wednesday of every month at 8:30 EST. Visit www.facebook.com/marciRD, then click on past events to learn more.
#MHSM: a weekly Mental Health and Social Media Chat on Tuesdays at 9:00 EST.
#VIRChat: a weekly pro-recovery chat on Mondays at 9:00 EST. Visit www.voiceinrecovery.com to learn more.

Media Literacy Websites
www.newmoon.com
www.beautyredefined.net
www.revolutionofrealwomen.com

Research
When looking for research on the benefits of social media and its potential positive effects on eating disorder recovery and promotion of positive body image, two university studies published in the ‘90s looked at the effect of media on attitudes and behaviors regarding body image (8, 9). In 1998 JAMA published a consensus statement on interactive health communication (IHC) (10). Their conclusion was that the use of IHC had potential benefit to improve health, but they cautioned the IHC may also cause harm. Few applications have been evaluated. (10). It appears that no research has been published regarding IHC and social pressure on body image in the past 10 years, hence this is an area that deserves attention for future research.

Conclusion
The ADA Standards of Practice (SOP) and Standards for Professional Performance (SOPP) on disordered eating and eating disorders (DE & ED) are scheduled to be published in JADA August 2011 along with the updated position paper on eating disorders. These publications will be a welcome addition to support registered dietitians in effectively treating eating disorders. The field of dietetics, especially working in counseling clients with DE & ED is both an art and a science. As clinicians, we can benefit from having multiple tools in our tool box as we continue to do our part in offering our clients support, guidance, and hope for recovery from DE, ED and body image issues.

References
1. Link found between Facebook use and eating disorders. Available at http://www.jpost.com/Health/Article.aspx?ID=206145&R=R1. Accessed April 17, 2011.

2. Pinhas L, Toner BB, Ali A, Garfinkel PE, Stuckless N. The effects of the ideal of female beauty on mood and body satisfaction. Int J Eat Disord. 1999 Mar;25(2):223-6.

3. Field AE, Cheung L, Wolf AM, Herzog DB, Gortmaker SL, Colditz GA. Exposure to the mass media and weight concerns among girls. Pediatrics. 1999 Mar;103(3):E36.

4. Thomsen SR, McCoy JK, Williams M. Internalizing the impossible: anorexic outpatients' experiences with women's beauty and fashion magazines. Eat Disord. 2001 Spring;9(1):49-64.

5. Turner SL, Hamilton H, Jacobs M, Angood LM, Dwyer DH. The influence of fashion magazines on the body image satisfaction of college women: an exploratory analysis. Adolescence. 1997 Fall;32(127):603-14.

6. Social media as defined by Wikipedia. Available at http://en.wikipedia.org/wiki/Social_media. Accessed April 17, 2011.

7. Tweeting With Your Twitter Community: How To Participate In A Twitter Chat. Available at
http://www.twitip.com/tweeting-with-your-twitter-community-how-to-participate-in-a-twitter-chat/. Accessed on May 1, 20118. Gleason NA. A New Approach to Disordered Eating—Using an Electronic Bulletin Board to Confront Social Pressure on Body Image. J Am Coll Health. 1995:44(2):78-80.

9. Rabak-Wagener J, Eickhoff-Shemek, J, Kelly-Vance, L. The Effect of Media Analysis on Attitudes and Behaviors Regarding Body Image Among College Students. J Am Coll Health. 1998:47(1):29-35.

10. Robinson, T, et. al. An Evidence-based Approach to Interactive Health Communication: A Challenge to Medicine in the Information Age. JAMA. 1998:280(14):1264-1269.

About the Author: Marci E. Anderson is a dietitian in private practice in Cambridge, MA. She specializes in treating eating disorders and body image concerns. She blogs at www.marciRD.com and can be followed on Twitter @MarciRD. She created and hosts the monthly Twitter chat #endED which is dedicated to ending eating disorders through education, discussion, and support.

Tweet 

Product Showcase: Sweet & Snappy Thai Chili Glaze

Wow. I just finished up a super duper delicious dinner and had to share my new favorite product with you. I found it at a farmer's market on Martha's Vineyard and have been lovin' it ever since. It's called Chesca's Kitchen: Sweet and Snappy Thai Chili Glaze. You can check it out here and send her an email to place an order. It's a fabulous glaze that you can eat with veggies, drizzle on top of crackers and cheese, brush it on meats before grilling, or toss in a stir-fry or salad.

I needed a quick an easy meal tonight and this worked in a pinch. While roasting some pre-cut veggies at 400 degrees for 20 min (as always, aluminum foil goes on the baking sheet first, followed by cooking spray, then the veggies, then the olive oil), I boiled up some soba noodles. After letting everything cool, I tossed it together with Chesca's snappy glaze and I was in heaven. Yum Yum Yummy!

Do you have any products you can't live without?! Share!

Your sweet and snappy dietitian in Cambridge,
Marci
Tweet 

My Own Body Image Journey

A client asked me a question recently. It was a semi-personal question and I felt that it was something worthy of sharing here. To be quite honest, this is a bit unusual for me as I don’t talk in a personal way very often on this blog. I hesitate to do so for a number of reasons, but her question and my response might be helpful to others.
 
Question: Marci, can I ask you a slightly personal question?

Marci: Sure, I might not answer it but you can ask.

Question: Well, it’s not that personal. I’m just wondering how you deal with your own body image stuff. I mean, are you just immune to it all? Does society’s unrealistic expectations ever affect you? Like, do you ever have a bad body image day?

Great question, huh? I thought it was. And here’s the gist of what I said in response.
.
Yes, of course I have days that I feel unattractive, bloated, and downright uncomfortable in my body. But I’ve learned some things over the years that have helped put it all in perspective.

1. Physical Appearance- less important than it used to be
It’s normal to have moments where you don’t feel so grand about yourself. Given our culture and the constant expectation for perfection, it’s gonna’ happen! BUT, when your physical appearance isn’t the most important thing in your life, it’s not THAT big of a deal to have those moments. Imagine a pie chart divided into sections. And imagine each section representing the various parts in your life that are important to you (work, relationships, physical appearance, hobbies, physical spiritual and emotional health, education, etc). Now think about what percentage each piece takes up in your life. I’ve learned that if I place too much value on my physical self, bad hair days and jeans that feel too tight are much more upsetting. But if it’s a small part of what makes me, me, I can shrug it off and know that bad body days happen.

2. Acceptance
Part of finding peace about my physical appearance has required acceptance about what I'm genetically meant to look like. Growing up with very fair skin in Arizona felt like a curse. As a teenager I'd burn my skin to a crisp and coat myself with stinky tanning cream to try to fit in. It was painful, expensive, and ineffective. Now that I'm older and wiser, I could care less about my white legs and put on a skirt or pair of shorts without thinking twice. I'm not meant to be tan and I never will be. Gotta' move on! Similarly, my size 7 feet would feel awful if I tried to squeeze them into a 5, just as it would feel awful to starve and over-exercise my body into a pair of jeans that were too small.

3. Focus on self-care
I am CONVINCED that if we continually ask ourselves- “what would be the most nurturing and caring thing I could do for myself” our bodies will find a healthy place on their own. Sometimes the best, most healthy thing is getting some exercise. Sometimes it’s saying no to a second helping because your stomach is full. But sometimes you need rest rather than a run. And sometimes you need a chocolate chip cookie because a craving hits. Learning your own boundaries for self-care is essential and takes time.

4. Limit media exposure
Please know that I am not saying that my approach to limiting media is the best or only approach. It’s the way I naturally live my life. I simply have too much going on for a lot of media intake. Due to a busy schedule, I’m pretty selective about what I read and watch. I want to fill my mind and spirit with things that encourage, excite, and uplift me. As a consequence, I'm exposed less frequently to all of the self-esteem zapping messages and articles that are out there.

So no, I am not immune to the litany of negative and unrealistic expectations placed upon me. But by putting my physical appearance in perspective, accepting who I am and what I’m meant to be, focusing on self-care, and filling my life with positive stuff, I’m A LOT better off.

I hope this is helpful. I’m curious to know- what works for you in your journey for peace and self-love?
Tweet 

Marci’s Cherry, Goat Cheese, and Roasted Veggie Salad

On Sunday I was craving some fresh, seasonal food. And I ended up creating the most delicious salad ever. It makes for a great summer side dish. Please note, when I cook I don’t measure, so what I have indicated below are my best guesses at measurements. Have fun with my recipe or get creative on your own! Summer produce brings so much natural inspiration to the kitchen.

Serves 2- no leftovers :)

Ingredients
2 ½ cups arugula- divided
1 bunch asparagus- roasted (I use the pencil thin asparagus)
1 ear of corn- grilled or boiled
½ cup cherries- pitted and quartered
¼ cup goat cheese crumbles
Olive oil
Balsamic Vinegar- I highly recommend you use a high quality, aged balsamic vinegar. For this recipe I used cinnamon pear balsamic vinegar that was TO DIE FOR.

Directions
1. Pre-heat oven to 400 degrees. Line a baking sheet with aluminum foil and spray with cooking spray.
2. Wash and trim asparagus. Cut into 2 inch pieces. Take 1 cup arugula and tear in half to make smaller pieces. Pat veggies dry and spread over baking sheet. Drizzle with olive oil and salt and pepper to taste. Place baking sheet in oven and roast for 10 min. Take out, flip veggies, and roast 5-10 more minutes. Careful not to overcook.
3. While veggies are roasting cook your ear of corn. You can cook on the stove. I actually coated mine in some olive oil and grilled on my George Forman. I rotated every couple of minutes. Cut corn of the cob.
4. Place the remaining arugula and cherries in bowl. Cool the vegetables a bit then toss in salad. Top with goat cheese, a drizzle of olive oil, and a splash of balsamic vinegar. Sit back and enjoy!
Tweet 

#endED Twitter Chat Re-Cap with Ashley Solomon, PsyD

On Wednesday I was joined by other positive body image activitists to talk with Dr. Ashley Solomon of @nourishthesoul about Body Image for the #ended twitter chat. We discussed a lot of key things, and some great points were made. I couldn’t not share them with you! (If you are not familiar with Twitter, the @ followed by a name is our Twitter username.)

Q1 How is body image defined?
@laurenlazarster: Those who love themselves seem to be proud of their bodies. The body is more of a sacred temple for those who feel whole
@marcird Q1 It’s about how you feel in your body, not just how you feel about it.
NEDA provides an excellent handout here: http://bit.ly/jZAZlM
@marcird: Body image is influenced by your self-esteem and self-worth and it in turn, influences your self-esteem and self-worth.

Q2a. What factors influence the degree to which a person struggles with their own body image?
@nourishthesoul: Brains. Perceptions of body require complex process. Some are wired to misperceive: http://bit.ly/j76iuk #endED
DrBeckerSchutte I'd say family of origin, cultural exposure, self-relationship, and self-talk. #endED
@marcird Being prone to perfection, control, order, and detail may also be another risk to struggling with #bodyimage.

Q2b. What role does media play in shaping our body image?
ValerieKusler Media helps SET the unrealistic expectations we try to live up to, gives us more reasons to feel not good enough.
@nourishthesoul Media also teaches us that our worth and value is derived from our appearance and sexuality: http://bit.ly/fAcm8e #endED
@marcird Media glamorizes “skinny” giving the impression that EVERYTHING is better if you’re thin.

Q3. How does our society’s focus on obesity impact body image?
@nourishthesoul These efforts then create more hostile environment where weight bias more prevalent & acceptable & ppl turn the shame on selves.
@MarshaHudnall: Q3: Societal focus on obesity ignores that we come in diff sizes. Creates rather than solves health problems #endED
@nourishthesoul Most of the anti-obesity initiatives take an individual approach, putting “blame” on the person. And many are very shaming.
@laurenlazarster: I think focusing on the body keeps one from focusing on the real issues!

Q4. How do struggles with body image affect a person’s ability to recover from an eating disorder?
@mmgarza: A big part if my recovery is realizing that I don't have to love every part of my body. It made it more realistic.
@marcird Judgment is a component of negative body image. Judgment, rather than curiosity or acceptance delays the recovery process.
@VoiceinRecovery I think body image is a consistent lesson 4 ppl in recovery; It is a journey. Progress not perfection

Q5. What can society/parents/friends/partners, etc do to help us/loved ones feel positively about our bodies?
@VoiceinRecovery Stop negative talk and criticism to self and others. Be careful with compliments to what you see as a healthy weight. Not helpful
@nourishthesoul Compliment each other on our efforts, strengths, and personal values rather than our accomplishments and appearance. #endED

Q6. What practical things can we do to improve our body image? Do you have any resources you’d recommend?
@ValerieKusler Keep a before/after Photoshopped pic nearby to remind you JUST how fake that crap all is!
@nourishthesoul Engage in movement that makes you feel excited and joyful. Practice mindful exercise: http://bit.ly/fMdjkq
@susangweiner: Learn to listen 2 selves & respect bodies. Not believing everything media tells us what we "should" be.
@nourishthesoul Exercise and eat nutritious food to feel strong healthy and let your body weight set itself accordingly.
@nourishthesoul Experiment with what weight feels comfortable physically, emotionally, and even spiritually rather than focusing on a number.

For further websites on body image check out http://www.adiosbarbie.com, http://blogs.psychcentral.com/weightless, http://www.bodyoutlaws.com , www.voiceinrecovery.com, http://www.nourishing-the-soul.com/

The goal of #endED is to bring anyone and everyone together who care about ending eating disorders. My hope is to end the silence and myths about eating disorders, create a place for honest and informed discussion, while offering hope and encouragement.

Summer Lovin': Body Image & The Allure of Dieting

As the weather grows warmer and people begin shedding layers, it’s common for body dissatisfaction and anxiety to grow. A recent Glamour magazine psychologist-designed poll (1) states that 97% of women experience “I hate my body” thoughts on a daily basis, with an average of 13 negative thoughts each day. With these statistics, it’s no surprise that, according to a 2008 collaborative survey between Self Magazine and the University of North Carolina at Chapel Hill, 67% of women aged 25 to 45 (excluding those with eating disorders) are attempting to lose weight.(2) How? 37% of women regularly skip meals, 26% cut out entire food groups, and 16% have consumed 1,000 or fewer calories per day in an attempt to lose weight. According to a September 2010 Experian Simmons DataStream, the percentage of women from ages 25 to 54 who are dieting peaks in the early to middle summer.(3) 

Drastic attempts at weight loss continue despite research demonstrating that these types of dieting measures are ineffective. A 2007 review (4) analyzing the long-term outcomes of 31 calorie-restricting diet studies concluded that one-third to two-thirds of dieters regain more weight than they lost on their diets. Another study in 2006 (5) focusing on college students found that a history of weight loss through dieting predicted greater weight gain during the freshman year of college. Research on nearly 17,000 kids ages 9-14 years old concluded, "...in the long term, dieting to control weight is not only ineffective, it may actually promote weight gain." (6)

As a Registered Dietitian, my job is support our clients in making positive changes that are sustainable and nourishing. According to the American Dietetic Association’s position on weight management, “successful weight management to improve overall health for adults requires a lifelong commitment to healthful lifestyle behaviors emphasizing sustainable and enjoyable eating practices and daily physical activity”. (7) Following a healthy diet regimen throughout the year will facilitate escape from the chronic dieting cycle and aid in feeling nourished all year long!


1 http://www.glamour.com/health-fitness/2011/02/shocking-body-image-news-97-percent-of-women-will-be-cruel-to-their-bodies-today
2 http://www.chapelhillnews.com/2008/05/06/14350/strange-bedfellows-unc-eating.html
3 http://www.experian.com/blogs/marketing-forward/2010/09/02/women-dieting-more-but-need-that-seasonal-break
4 Mann T, Tomiyama AJ, Westling E, Lew AM, Samuels B, Chatman J. Medicare's search for effective obesity treatments: diets are not the answer. Am Psychol. 2007 Apr;62(3):220-33.
5 Lowe MR, Annunziato RA, Markowitz JT, Didie E, Bellace DL, Riddell L, Maille C, McKinney S, Stice E. Multiple types of dieting prospectively predict weight gain during the freshman year of college. Appetite. 2006 Jul;47(1):83-90.
6 Field AE et al. Relation between dieting and weight change among preadolescents and adolescents. Pediatrics, 2003 112:900-906.
7 Position of the American Dietetic Association: Weight Management. Journal of the American Dietetic Association. Volume 109, Issue 2, Pages 330-346, February 2009.

Note: This article originally appeared in the Summer 2011 issue of the Massachusetts Dietetic Association's Newsletter. This article was co-authored with Jessie Erwin, a dietetic intern from the University of Connecticut.
Tweet 

Falling in Like with Exercise

 In the space of 7 days I had 3 clients tell me that they recently discovered that they truly loved getting physically active. Yes, I mean exercise (a dreaded word for some of you, I know, bear with me).  And I had to blog about this because all 3 stated that they started loving exercise when two things happened:

1. They were eating enough on a consistent basis. They were no longer overly restricting but getting adequate fuel to be able to sustain a workout.

2. They were NOT doing it with the intention of trying to lose weight. They were exercising because it was fun and felt good.

Now that, my friends, is what makes my job feel totally worthwhile. So many people, particularly women, dread working out. And I’d gamble that those women who hate exercise choose an activity they hate (does 60 minutes on the elliptical sound like hell to anyone else?) and are overly hungry (ie on a diet and trying to lose weight).

Just imagine what would happen if you had enough energy to dance your way through a zumba class, hike through the mountains, go for a stroll with a friend, take a restorative yoga class. If this sounds like something only dreams are made of, consider my tips for finding peace with exercise.

1. Don’t call it exercise if you hate that word.

2. Don’t do it in the name of weight loss. Check out this blog post for more detail as to why this point is so important.

3. Select activities that rejuvenate your body, not exhaust or deplete it.

4. Make sure that the types and amounts of exercise you are doing alleviates mental and physical stress, rather than contributing to or exacerbating stress.

5. Find the things you genuinely enjoy and NEVER with the intention of providing pain or punishment.

While my 5 tips may fly in the face of the advice in every Shape magazine article ever written, they just might help you find a happier, healthier balance when it comes to keeping your body strong and healthy.

And now, I gotta’ get out of my office to take stroll!

Picture Source

#endED Twitter Chat with Ashley Solomon, Psy.D

Our next #endED Twitter chat is Wed, June 29th with Ashley Solomon, Psy.D. We'll discuss body image and eating disorder recovery. I can't think of a better topic for summer. Check out the Facebook Event Page for more details, including how to participate in a twitter chat if you've never done so before. Below are the questions Ashley will be discussing. I hope you can make it!


Twitter Chat Questions
1. How is body image defined?
2a. What factors influence the degree to which a person struggles with their own body image?
2b. What role does media play in shaping our body image?
3. How does our society’s focus on obesity impact body image?
4. How do struggles with body image affect a person’s ability to recovery from an eating disorder?
5. What can society/parents/friends/partners, etc do to help us/loved ones feel positively about our bodies?
6. What practical things can we do to improve our body image? Do you have any resources you’d recommend?

About Ashley Solomon, Psy.D
Ashley is a therapist who specializes in the treatment of eating disorders, body image, trauma, and serious mental illness. She maintains a blog Nourishing the Soul (NTS). NTS is a look at how our relationship with food can become distorted when our minds, bodies, and souls are not properly nourished. This blog provides a forum for discussion of these distortions, as well as offers news and views on the latest in the field of disordered eating, recovery, and healthy living. You can also follow her on Twitter @nourishthesoul.

About #endED
The goal of #endED is to bring anyone and everyone together who cares about ending eating disorders. My hope is to end the silence and myths about eating disorders, create a place for honest and informed discussion, while offering hope and encouragement.
Tweet 

Busy Girl's Quick & Tasty Indian Dish

Who says Indian food can't be quick and healthy? I created an super delicious Indian meal for dinner and the first thought that came to my mind "I've gotta' blog about this!" So, here is my "busy girl's quick & tasty Indian dish you won't regret."

Chef's Note: I don't actually measure anything when I cook, so I'm totally estimating.
Chef's Note: This is a super easy meal to double and makes great leftovers.

Ingredients
* Frozen rice (I used a frozen rice medley from Trader Joe's) or 1 cup cooked rice
*I jar of your favorite Indian sauce (I used this Seeds of Change Jalfrezi Simmer Sauce)
*2 cups chopped vegetables (I used sweet potato, broccoli, and cauliflower but anything works)
*1/4 cup golden raisins
1/4 cup slivered almonds, toasted if you have time

Directions
1. If you're super busy like me, pre-chop all of your veggies the night before and store in the fridge. Try to keep the chopped veggies uniform in size so they cook evenly.
2. Pre-heat oven to 400 degrees.
3. Line a baking sheet with aluminum foil and coat with cooking spray.
4. Dump veggies on the baking sheet, drizzle with olive oil, and some salt & pepper
5. Roast for 15-20 min stirring half-way through.
6. Heat sauce in a pan.
7. Microwave rice (or cook on stove top if using the non-frozen version).
8. Assemble! 1/2 cup rice, 1 cup veggies, 1/2 cup sauce, sprinkle with raisins and almonds.

Sit back and enjoy. It is seriously delicious.
Tweet