body image, favorites, Intuitive Eating, life, Safer Living

life lately // things i’m loving

Hello! I’m finally sitting down to write this post with a cup of heated up coffee (which exploded in the microwave…) and Rosie purring by my side (it’s so good to have her back!).

I’m so looking forward to date night tonight! Blake and I have started the tradition of having wine and cheese and making dinner together on Friday nights. I think I honestly prefer making a nice dinner at home than going out to eat. Breakfast/brunch is the exception. Tonight we’re also going to watch as many episodes of The Crown as we can! Who’s with us?

We at last have our own space, and have moved to the basement apartment of my sister and brother-in-law’s house. I love having our own space again, even if it’s small, it’s still our own.

I love reading other blogger’s Friday favorites/things I’m loving posts, so I thought I’d write one too! Here are some things I’ve been loving lately:

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Eating: For years I’ve been a sweet breakfast person, but lately I’ve been craving sweet and savory. Most mornings this combo sounds good. Two pieces of toast, one with sunflower seed butter and banana, and one with avocado, TJ’s Everything Bagel Seasoning, and an over-easy egg. So satisfying!

Reading: Still reading Intuitive Eating by Evelyn Tribole and Elyse Resch. This is seriously a life-changing book. I cannot recommend it enough!

Listening: In addition to constant Christmas music, I’m listening to podcasts whenever I drive or walk. Podcasts are my jam! I just found the BodyLove Project podcast and listened to her most recent episode about the Whole30 (find on iTunes). Oh my goodness, this is pack-full of insightful thoughts. Can’t wait to listen to more of her episodes!

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Using: I found a safer deodorant that actually works! Native Deodorant is the bomb! I am sensitive to baking soda in deodorant, so I use one of their sensitive formulas. I’m not jazzed to see “fragrance” on the ingredient list, however on their website they say this is made up of a proprietary blend of oils. Wish they would list them out, but I’m going to go with it for now.

Also LOVING Beautycounter’s Countermatch Collection! The full collection does wonders to my skin, especially with the drier weather. My skin stays hydrated and radiant all day long! Check out the video on my Facebook page and Instagram I did today to learn more about the collection.

Have a lovely weekend!

What have you been loving lately? Any good books, podcasts, or recipes? Share them in the comments.

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body image, eating disorder

my story {part II}

First of all, thank you for all the comments and encouragement for my last post. Sharing my story has long been a dream of mine, and I truly do feel that God gave me this story so I can share it with others. If you are just tuning in, go back and read Part I of my story.

Continuing on with my story…senior year of high school was a turning point (or breaking point) in my eating disorder. With impending transitions of leaving Moscow and going to college, I retreated to my eating disorder for comfort and a sense of control. I felt like everything was out of control and that I had become too relaxed about school (I was perfectionistic about that too), exercise, and eating, so I resolved to be even more disciplined. As a result, my weight went down a little more, and I became obsessive about everything.

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Throughout these seven years, I was not happy. I felt trapped by my fear of weight gain and going out of control, but I didn’t know what I could do about it. I was afraid that if I allowed myself to let go of control, I would gain an enormous amount of weight and be undisciplined – which I see now as entirely black and white thinking. Finally, at the end of high school, I was ready to change. One motivating factor was my dream to one day be a mother. You see, during this whole battle, I didn’t have a period. I first had a period in 5th grade, but then with my eating disorder it never came back. Your body needs a certain about of fat to produce estrogen and have a period. My fear was that I had ruined my reproductive system and would never be able to have a child.

Around high school graduation, my oldest sister intervened. She lovingly and graciously encouraged me to get professional help. Finally, I was ready to make a change in my life. The next couple weeks involved moving and saying goodbye to the place I called home and finding a treatment program back in Minnesota.

As we looked into treatment options, I remember worrying that they wouldn’t think I was “sick enough.” Maybe the wouldn’t let me into a treatment program or think I needed help. So I restricted and exercised more. Little did I know how sick I was…just right on the cusp of in-patient treatment. That summer, I started an intensive outpatient treatment program 4 days a week. I was so ready for change, that I did what needed to be done – which meant restoring weight. For the next several months, I completely cut out exercise and followed the meal plan my dietician came up with. These months were some of the hardest in my life. Eating foods I hadn’t had in years, feeling full, not exercising, and watching my body change were a sudden blow to me.

At the same time, my therapist and I started working through all the emotions and thoughts surrounding my eating disorder. An eating disorder is never just about the food, the food is a coping mechanism or symptom of what is really going on inside. It has taken me years to identify what led to my eating disorder. There was no traumatic event that sparked it or unkind words. I grew up in a loving family and community, and was only ever told I was special and beautiful. I’ve come to see that my need for control and my anxiety and perfectionism played a large role in my eating disorder.

The 3-4 months I was in treatment, I only made forward progress. For many in recovery, forward and backward progress is the norm. Many people get stuck in one stage of recovery or they relapse. I am so thankful that I was able to move forward and make the changes I needed to do. I completely attribute this to my supportive family and mentors, and to God. God gave me strength to keep going when I was enraptured with fear and when I had no strength of my own to keep going with recovery. He was my strength.

Backing up a bit, in high school, I had my life planned out. I was going to attend St. Olaf College, study French and Management, and get a job in International Business. While few of us know what we are going to do with our lives when we’re in high school, I truly had no idea what the future would be. God had a different plan for me. While in treatment, it became clear that I needed some more time to heal and adjust to life in the US before attending college. So, I deferred my acceptance to St. Olaf, and spent the next year at home in Minnesota, healing and working. It was not what I planned at all, but God knew it was the best thing for me.

 

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I graduated from the treatment program in the fall, but continued to see my therapist and dietician weekly. I had restored weight, but had a long way to go. When you struggle with and eating disorder or any type of addiction, the longer you are in it, the longer it takes to heal. Over my seven year struggle, I had developed so many cognitive distortions (faulty thinking) and limiting beliefs. I had to retrain my brain to think in a different way. I also had to retrain myself to eat.

How many of us truly eat intuitively? And by intuitively, I mean like a child – eating when you’re hungry and stopping when you’ve had enough, without any food rules or values attached to food. I was far from intuitive eating. In my eating disorder, I had learned to tune out my body – it was truly mind over body. My mind told me when it was ok to eat and how much. My mind told me I had to exercise and for how long, regardless of how my body felt. My ability to tune into how my body feels and what it needs has taken years to master. Now, I finally feel like I can “hear” what my body needs. And not just that, but I give my body what it needs (most of the time).

It has been eight years since I started my journey to recovery. It was not been easy and there have been so many ups and downs. I wish I could encapsulate all the things I have learned and gone through, but that would take a book. Progress has been slow too. I remember feeling so discouraged that I wasn’t getting anywhere with my recovery, that I still felt so trapped by eating disorder thoughts and behaviors. Looking back now, I see all the progress I have made. Early on in recovery, I would never have imagined I would be in the place I am this day. I am far from 100% recovered. Sometimes I still struggle with guilt after eating or I despise my body. There are still foods I am “afraid” to eat and not exercising sometimes makes me anxious. I’m not perfect, but I am making progress. Regardless of the struggle, it is so important to recognize the small victories along the way. Let me share a few with you:

  • My body has found it’s happy weight – I’m at a weight now that is easy to maintain. I can eat what I want and move in a way that’s enjoyable because my body does an amazing job at adjusting to my needs.
  • My period is back! (Sorry if that’s TMI, but for women, your period is a HUGE indicator of health)
  • My definition of exercise has broadened to include so many different levels and types of movement. I love to exercise now because it makes me feel good, not because I have to. And if I miss a workout, it’s not the end of the world.
  • I allow myself to sit and rest (sometimes I watch TV in the afternoon! – if Blake is reading, he knows how big of a deal this is, haha). In my eating disorder, I always had to be moving a productive, but now I’m learning the importance of rest.
  • A dessert (or two) every day is one of my daily joys! Deprivation is NEVER a good idea! Have a piece of cake if you want it. If you deprive yourself of certain foods, you’re more likely to overdo it in the future.
  • I have SO much more confidence than ever! – I am learning to love myself and celebrate what makes me unique. Introvert? Yep that’s me!
  • I laugh again – I have fun and enjoy life!

I write these not to brag, but because I want to share all the good things that God has done in my life through recovery. He has been my strength, and He has put so many people in my life to walk the journey with me. I will be forever grateful for a couple therapists and dietitians who led me along in recovery (professional help is key to recovery!), and my family, mentor, and friends who held my hand, challenged my faulty thinking, and encouraged me to choose life.

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Amanda Moe Photography

If you know someone who is struggling with an eating disorder or an unhealthy relationship with food or exercise, keep loving them! They may not be willing to get help yet, but there are so many ways you can help them. Feel free to contact me if you have questions about supporting a loved one.

The sad thing is that so many women struggle with an eating disorder to some extent. About 80% of women struggle with disordered eating in the US. You don’t have to be diagnosed with an eating disorder to get help for an unhealthy relationship with food and exercise. One of the emerging “eating disorders” is orthorexia, which is an unhealthy obsession with health and clean eating – I see this all around me. I will delve more into these topics later, but what I want to hone in is that if you feel enslaved to food an exercise, then you can get help.

If you have made it this far, thank you for reading. My story is not finished, I am constantly learning about myself and challenging the thoughts and behaviors I have developed over the years. I am also learning to combat the messages in our culture that tell us what to eat and not to eat, and how we should look. I am so excited and ready to continue sharing this journey with you all, through my real experiences, thoughts, and lessons. Thank you all for your love and support!

body image, Intuitive Eating, life

being real

You may be wondering where I’ve been. I’m still here and thinking about the blog and you, my readers. Life has been full and every day has been so different, that I haven’t found my rhythm. Also, I’ve been doing lots of thinking, probably a lot of overthinking and doubting myself. I tell you all this because I want to be honest with what I’m going through. Let me explain…

I’m a perfectionist and often struggle feeling “good enough.” As I’ve entered the blogging world, I’ve wanted to do it well. I want to reach more people with my story because I believe that God has given me my experiences for a reason. I want to encourage and bless others. However, I struggle with doubts that I’m not creative enough and I have nothing to share, and that my blog isn’t professional.

I’m struggling with comparison and with feeling like I have nothing to share.

Through my journey with an eating disorder and recovery, I have learned so much that I want to share with others, however I feel like I have no authority in the topics I want to share. I share from my own experience about learning to eat intuitively, recovering from an eating disorder, and accepting my body, but I’m no therapist or dietician.

This week, I was ready to give up the blog. Then I had a conversation with my mom. She reminded me how my blog has encouraged some of her friends, and that God has given me a story to tell. She encouraged me to keep it up and write as if I was writing to a friend.

The last thing I want is to lose joy in writing the blog. If my blog can impact one person, that is all that matters. So, I may never have a big blog, but that’s not what matters.

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I’m no professional writer, blogger, therapist, or dietician, but I do have a story to tell and a passion for others to live life to the fullest. So follow along with my imperfect journey, share with others who are struggling, and never forget that no matter how imperfect you feel, you are worthy.

 

 

Intuitive Eating, Self-care

should you exercise when you’re sick?

If you follow me on Instagram you will know that I have been battling a sinus infection for the last 9 days. It has been super frustrating especially because we just moved to Philly and I want to get out and do things and work. I’m terrible at resting, as my husband can attest, but I am really trying so I can get better.

One thing I’ve given up during this time is exercise. I love exercising for a variety of reasons and find it beneficial for my overall health, but when I am sick exercise is the last thing I need. Don’t get me wrong, I miss moving my body and feeling strong. I cannot wait till I’m better and can resume with normal life, but I won’t sacrifice my health for a workout.

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This current mindset is drastically different than what it used to be. In my eating disorder and even in recovery, I followed a rigid exercise regime. I had to work out at least X times a week, for X amount of time, and I wouldn’t consider it a workout unless it was heart-pumping. Rain or shine, sick or tired I worked out. I was so afraid that if I missed one workout, I would gain weight. I also believed that if I didn’t work out, I couldn’t eat. So, no matter how sick I was, I would fit in a full workout.

I will post later about my journey with exercise, but this is the gist. My addiction to exercise really started shifting about 5 years ago, when I injured my knee. I had to stop working out completely and then find other ways to move my body. This experience completely broke me. I had to face my fears.

Through this injury (which I am still working on), I learned to trust my body with food and exercise. I learned that my body doesn’t need to go through intense exercise to be healthy. I picked up other forms of movement like walking, yoga, pilates, lifting, and swimming, and fit them into my exercise options. I learned that I could and need to still eat and eat enough even when I’m not exercising. My body didn’t blow up and I didn’t instantly gain tons of weight.

If you struggle with an eating disorder or exercise addiction or are even just afraid of gaining weight, let me tell you that you can trust your body. Are bodies are so smart, and if we actually tune into them, they tell us what we need (what to eat, if we should move our body, etc.).

Robyn, one of my favorite bloggers, has taught me so much about how exercise affects our bodies and hormones. Her posts have challenged me to listen to my body and evaluate why I exercise. I’ve learned that intense exercise when I’m in a stressful time of life, sick, or tired actually causes more harm than good (see her posts here and here).

I’m not saying exercise is bad. In fact, I love moving my body, and cannot wait to do so mindfully once I am better, but there is flexibility. Exercise should be enjoyable not add stress or harm.

When someone is recovering from being sick, their body needs energy to heal itself. That means rest and adequate nutrition. It is okay to skip exercise for a couple days or weeks, if that’s what it takes to heal your body.

I say this as someone who knows the fear of gaining weight from missing a workout, and yet I’ve also learned that there is so much flexibility. I can trust my body. In these last 9 days, I haven’t instantly gained weight or lost all my muscle mass, and I’m eating the exact same.

In the larger scheme of things, missing a couple workouts, make little difference in my life. My goal is to take care of my body so I can live life to the fullest and love others well. Life is so much more than exercise.

 

 

Intuitive Eating, Uncategorized

food freedom

Happy Labor Day weekend! I am excited for this weekend, because my whole immediate family will be all together for the first time in years, and because my little niece is here! Wether you are laying low this weekend, or off on a grand adventure, I wish you well!img_1482

I finally started reading a book that’s been on my list for ages, Intuitive Eating by Evelyn Tribole, and it is life-changing! I am only a couple chapters into it, but I can tell it will change my relationship with food. If you struggle with eating or body image, I highly recommend it.

 I am not an expert and am still learning how to implement intuitive eating into my life (hence reading the book), but I absolutely love the concept! Essentially, intuitive eating is listening to your body around food – eating when you’re hungry, stopping when you’re full, eating what sounds good, etc. Intuitive eating isn’t a perfect science or diet, it differs for every person and situation. I plan to write another post specifically about intuitive eating because there is so much to share.

My relationship with food has been all over the place for over 14 years. In my eating disorder, food was my enemy. I thought about every morsel I put in my mouth, planned all my meals, and compensated for “richer” foods. My life revolved around food, especially what I could and couldn’t eat. Consequently, I lost touch with my hunger and fullness cues and developed distrust with my body.

When I entered treatment 8 years ago, my dietician developed a structured meal plan including meals and snacks and a wide variety of food. Looking back, I remember how terribly afraid I was to eat “all that food” and to reintroduce certain foods into my diet. It seems silly that something so basic as food could be fear-inducing, but the reality is that food has that power over so many people’s lives in our society. img_1504

It took years, but slowly I began recognizing hunger and fullness cues, and I became comfortable with eating a variety of foods. It was not an overnight process, by any means. I used to have a very long list of “fear foods” which I tackled one-by-one. Now, many of those foods are regularly a part of my normal eating. I remember when my dietician suggested I have dessert every day. At the time, it sounded impossible, but now I have it every day and love it!

In today’s world, we are bombarded with messages about what to eat and what not to eat. Certain foods are deemed bad, while others are glorified. How have we given food so much power? Yes, food is a necessity and a wonderful thing, but it will not make you a better or worse person. I believe there are no good or bad foods – all foods are good.

Over the years, I have slowly started trusting my body to the point I know that if I listen to it, I will eat a balanced diet. Since tuning into my body, I’ve been amazed to find what it craves. My body craves fresh foods and carbohydrates and protein, but it also feels great with a little something sweet at the end of the day. For me, when all foods are allowed, I think about food less, I don’t feel guilty for eating certain foods, and I am much more flexible in social situations. img_1505

I want to shout out to the world that we can trust our bodies and that food has no power over us! It breaks my heart to hear people degrade themselves for eating certain foods. When I hear a woman scold herself over the scone she had with her morning coffee, and how she “should” skip lunch, I want to say, “No, you can eat a scone and lunch, and actually you should eat lunch because your body needs the nourishment.”

Don’t let food control your worth or happiness. Food is an amazing thing (I love eating good food), but it has no power over you. I know the terrible bondage food can have over people, and a life of food freedom is infinitely better.

Especially as you go into this weekend, give yourself grace and permission to trust your body’s cravings. Eat that cupcake and savor every bite!

Intuitive Eating Resources