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In This Issue:
Featured Wellness Message: Eating Intentionally
Recommended Resource: Savor Every Bite by Lynn Rossy
My Latest Blog Post: Change Your Habits to Improve Your Life​
My Latest Psychology Today Article: 3 Tips for Lasting Recovery from Anorexia Nervosa
Eating Intentionally
Mint chocolate chip ice cream. It’s one of my favorite foods. I look forward to scoops of it. Sometimes I eat it several days in a row.
Above all, I’m mindful with it. This minty dessert doesn’t override my commitment to taking thoughtful care of my body. Even when I crave it, I stay intentional. I keep in mind that a balanced, diverse diet will give me the best chance of maintaining a healthy gut biome, good energy levels, and a well-nourished mind and body.
When I do have a scoop, I eat it slowly and give myself permission to savor the taste.
I rarely reach for ice cream when I’m upset or bored, though. Instead, when I am distressed or uninspired, I face those emotions directly. I might call a friend, take a walk, or do some writing.
My relationship with my favorite dessert has boundaries.
Intentional eating supports the whole self. It’s an integral part of a healthy mind-body connection—one not based on external rules or triggers. When you can feel grateful for your food and consider variety, gentle nutrition, and what brings you satisfaction, you cultivate intentional eating.
When you sit down to your favorite meal, be present. Slow your pace. Give thanks. Stop when you’re comfortable and satisfied. Smile.
Welcome to eating intentionally.
Savor Every Bite
Simple ways to apply mindfulness practices to eating
There are many books out there—including The Binge Eating Prevention Workbook—that offer strategies for repairing a risky relationship to food. One of my favorites is the simple but powerful Savor Every Bite, which offers 50 mindfulness and compassion practices for making empowered choices around food.
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Because disordered eating is not just about food, Savor Every Bite includes strategies for soothing difficult emotions, navigating everyday challenges, cultivating harmony and happiness, and moving your body in “ways that feel delicious.” We all need inspiration and activities that keep us working toward our values rather than away from them, and this book is chock-full of reminders to keep us balanced and joyful.
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Author Lynn Rossy is a psychologist, yoga instructor, and mindfulness meditator. In 2007 she developed Eat for Life, a 10-week research-based mindful eating program that helps individuals end overeating, appreciate their bodies, and savor their lives. The program is now offered online. Dr. Rossy’s previous book is The Mindfulness-Based Eating Solution.​
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“Mindful eating replaces self-criticism with self-nurturing. It replaces shame with respect for your own inner wisdom.” —Jan Chozen Bays
Change Your Habits to Improve Your Life
Part II of successful habit formation
Did you know that nearly half of our behaviors come from habits? Habits are helpful because they require less mental energy than doing something new. With habits, your brain takes short-cuts to make engaging in repetitive actions, like brushing your teeth, less effortful.
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Indeed, when it comes to establishing a new repetitive action, getting it to stick can be challenging. Fortunately, with these three simple goal-setting steps, you can quit bad habits and get new healthy habits in place for good:
Make your goal specific.Make your goal a baby step.Stack the behavior onto a preexisting routine.
Change is possible. In fact, it’s probable. See my full blog post for more details on setting your new goal and making lasting change!
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3 Tips for Lasting Recovery from Anorexia Nervosa
If anorexia is causing unwanted havoc in your life, it’s time to be honest with yourself
Eating less than your body needs can be harmful—it can interfere with your health, relationships, and development. Worst of all, it can be life-threatening.
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It’s not your fault. However, only you can choose recovery. While anorexia nervosa can start with rigid eating beliefs and behaviors—such as restricting food or setting strict food rules in order to achieve a certain physical appearance—it’s not a fad or a choice. It impacts people across many categories: genders, body shapes and sizes, races, ages, ethnicities, and socioeconomic backgrounds.
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Even if you have been diagnosed with anorexia nervosa or suspect you have it, you may find it hard to believe. Or you may think you’re not sick enough. Chances are, if you’ve considered whether you’re “sick enough,” you probably are.
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If you or someone you know might have anorexia nervosa, it’s time to face the truth of the situation. For three tips on anorexia recovery and relapse prevention, you can download and read my full article.
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