Let's face it, we tend to be our own toughest critics. Whether we're picking apart how we perform in school/work and relationships or breaking ourselves down physically and mentally, we can be pretty hard on on the person we see in the mirror. As a result we forget to practice kindness towards who we are. Join us for this four week series to learn how to create realistic and SMART goals that will help to gain and build up confidence for yourself and work towards a better relationship with your body and your mind.
At Spark Yoga in SLO (February 10 & 17, March 3 & 10)
Pricing and Sign up here
Yoga & SMART Goals
In our first session, we’ll start with an hour-long yoga flow before switching gears into learning how to set goals that make sense for you. We’ll teach you how to fine-tune what it is you really are striving to achieve, show you how to work towards it and keep you accountable for the steps you take along the way.
Time Management Tips & Mental Health Check-Ins
After a mellow 30 minute yoga flow, we'll dig deeper into these topics. Whether you’re a student or not, time management can always be improved. We’ll show you ways to stay on track and organized to help you achieve your goals. In this session, we will also talk about mental health and provide some ways to cope with stress, anxiety, and depression.
Why diets fail & what is actually healthy eating
Following Building on your goal setting from week 1, we are going to dig deeper on setting actual healthy health goals that do not deprive your body or mind. Libby will describe why diets fail, and realistically how to eat for health (spoiler: ALL FOODS FIT!). We will begin this session with a strong 30 minute flow.
Disordered eating, exercise extremes, and body kindness
When is it too far? Whether with food or exercise how do you know when you've crossed the line from "healthy" to "obsessive"/dangerous?
In this session, we will talk about how to be kind to your body RIGHT NOW, just as you are (not when you achieve x goal). This session will start with a light hearted and fun 30 minute flow.
In this beautiful letter to herself a woman, whom I had the privilege to work with, wrote her personal reasons for wanting to recover. I was so moved by this statement of self love and respect I asked if she would please share in hopes that it would inspire others.
You don’t have to have this eloquent of a “why” statement, but I do encourage you to write out why YOU want to recover. What will you be able to do that you can’t while staying in your disorder? Read it every day. If you feel bold, please share in the comments, perhaps it will inspire someone else.
“People say motivation doesn’t last. Well, neither does bathing, which is why we recommend it daily.” -Zig Ziglar
I want my desires back. I want my sense of belonging back, my right to belong. I want my voice back -- my own voice that listens to my desires from a place of giving my body freedom to just be, to just be comforted, to just be heard, to come out of my own shadows, to regain self-trust and self-approval, to recognize that while my body may expand or contract, it is an injustice when I fall short of being a safe confidante to my body.
It is similar to living a lie, to gaslighting my body into believing that it is wholly wrong.
Overriding my body, judging my body, slandering my body, muting those voices within my body is almost akin to perpetrating a crime against all of me. In some ways, it also adds up to me becoming my own judge and jury and, so-to-speak, to being my own executioner.
That all shapes up to me becoming a threat to my own being, a threat to my own survival. It poses a form of self-harm. Self-harm be gone.
I want to be in conversation with my body -- to mind my body by mining for the gold within its contours, between the layers of my skin, in my jiggly, squishy or soft rolls.
Otherwise, I am and may forever be constrained by cultural chatter that breeds fear of food and fear of self.
Otherwise, I am confused by mixed signals, and I easily misunderstand my own self, my own wisdom, my own nature.
Otherwise, eating enters a state of chaos and confusion.
Otherwise, I live by dictates of “should I?” or “should I not?”
Otherwise, I omit all questions about my desires and about my deeply personal choices for food and in life.
I want the memories I have of meals to be soothing memories, and I want to be able to connect food and meals to comforting thoughts -- not to feelings of restraint or to lost opportunities for self-connection. I don’t want to be my own troll, posting critical messages in my mind concerning food.
In the end, I want to rethink my life, rethink the words I speak to myself, rethink the actions I take around current meals and meals that I am planning. I want to arrive at my table open and curious.
I want to readily pull up a seat at the table and honestly be all I am. All I am, meaning welcoming my whole self -- knowing my vulnerabilities, subtleties, and nuances and sitting with and helping myself to meet my truest desires. All I am, meaning that I fill my plate in tandem with becoming a more fulfilled self.
In the end, I no longer want to forsake myself. I want to feel that I deserve a place setting and a place at my own table -- and in the communal table of the larger world.
As a small business owner and "solo-preneuer," I am incredibly grateful for each and every client that I get to work with. When you work with a small business, you are not paying for some big corporation to make monogrammed journals, or a CEO to take a trip to Hawaii, you are helping someone pay their bills, get groceries, take dance lessons, get therapy, and ultimately pay it forward.
You are the reason I do what I do, and to celebrate that, I have some incredible deals coming for those who are signed up for my email newsletter!
There will be a price reduction for group recovery coaching,
and an incredible deal on one-to-one nutrition counseling!
...But this deal (along with other cool stuff throughout the year) will only be available to email subscribers (Nov 24th), so sign up below and make sure you get all the deals sent straight to your inbox!
Have you seen the info about group ED recovery coaching yet?
I'm wrapping up the first group now, and we have had a blast, and had really insightful conversations about recovery. Each week the participants left with motivation, education, and small goals to achieve, and the next week they would come back to a safe space for accountability on their goals, and go further. Check out the details, and how you can join a group HERE.
by Jessica Cushing-Murray
Mental health and issues like eating disorders (EDs) are being talked about more and more on platforms like social media. More people are speaking out about its importance and why these topics need to be addressed and brought up in conversation. And these are all great things - it’s exciting to see people spreading awareness with public social media posts - but posting about it and having a real life face-to-face conversation with someone struggling with an eating disorder are two very different tasks.
On my Division I college athletics team, issues like EDs were known but not necessarily voiced. Everyone knew the risk factors, the warning signs, and the importance of a well-balanced diet, but we didn’t have very many honest conversations about these things as a team. You can be someone who posts on Facebook that you support the education of athletes on the dangers of eating disorders, but you don’t really understand what that means until someone on your team (who you run with and see every single day) becomes so thin that the doctors bench her because they believe that continuing to race would be hazardous to her health.
So what does an open, in-person conversation about eating disorders look like? And why is it so important to have them, especially within the athletic community? The conversation starts with either a troubled person reaching out for help, or with a person concerned about a friend/family member.
Because the stigmatization of issues like eating disorders, or potential to be pulled from the team, athletes are often less inclined to talk about it or reach out for help than a non-athlete. However, in my experience, the most significant occurrence is the chain reaction that starts when one person speaks up about their struggles with eating, exercising, or dieting. All it takes is one brave person to tell a teammate that he/she is having a hard time, and we as athletes hear someone else admitting vulnerability, and are suddenly less afraid to acknowledge our own struggles. These conversations are so instrumental within athletics because we have very strong feelings about avoiding signs of weakness.
My team experienced this in a truly positive way. By one girl confessing something as small as “it makes me nervous to eat a lot of carbs,” it opens up the discussion into eating issues, and we realized that a lot of us were having the same fears and feelings when it came to nutrition. Talking about our own food beliefs with each other helped us realize that we weren’t alone in our thinking and that there are other people who know exactly what we are feeling. Once the conversation is opened up, everyone on the team is able to pitch in helpful ideas.
For some reason, in athletics, we find it harder to discuss mental issues in comparison to physical ones. But the conversation would actually follow the same outline regardless of whether someone is struggling with eating or dealing with a broken bone. For example, say you stress-fracture your tibia (shin bone). In distance running, odds are someone else on your team has had the same injury. They’re going to give you all the advice they can on non-weight-bearing forms of exercise, how important it was to wear the protective boot, and the best/worst days that came along as a result of their injury.
Discussions on issues like EDs would go exactly the same way. Because some people have never experienced food fears or the need to exercise or restrict calories, these people can give insight into their healthy way of thinking that keeps them on the right path to a well-nourished body. Some people have experienced these problems before and have guidance on the tools that can be used to overcome these fears. Others on the team are currently struggling, and the team atmosphere and accountability enables them to go places like the on-campus counseling services to seek advice from professionals. The best part about having other people know is that this difficult step of getting help can be done together and with friends.
So I ask again, why is opening up this conversation so important? Because seeking help and getting well is a process that is held up by a support system of people who want your recovery just as much as you do. There is so much to be gained by not having to go through an eating disorder alone. Talking about our mental struggles and fears and looking for support from the people around us is beneficial for ourselves and can unknowingly be the life-changing difference for others.
If you’ve noticed someone close to you showing signs of an ED, first try to understand that what they are going through is very difficult. Then, see if they’re ready to be open up about it; because talking about it is the first step toward getting help. And when it comes to asking someone about it, realize there are so many different possible outcomes: you can be supportive, have lots of questions, or you may even be wrong about them having an ED, but the worst thing you can do is to ignore it. So, ask. Be the person who’s willing to have a conversation about it. Be the difference.
Check out this podcast episode I was interviewed in!
Episode 35 of "Ignite Her Fire"
Key takeaways: All foods fit in a healthy lifestyle, and you don't have to be hospitalized/look "sick" to get help with your eating, Registered Dietitians are different than "nutritionists" or "health coaches," sugar is not evil, keto is not a good diet plan, we need to STOP talking about our bodies!, a little about my acting...and I'm sorry you have to hear me sing (and yes, I know the lyrics are out of order).
http://www.igniteherfire.com/ or on itunes
A podcast full of stories of badass women living life on their own terms.
Thanks to Sabrina and Shawna for hosting me!
Want to learn more? Sign up for my monthly newsletter for free nutrition/health info, and body positive messaging!
Are you or your child off to college or other big school transition?
This might be a time when ED rears it's ugly head as a way to cope with the stress of transitioning and living on one's own (and let's not forget the pressure to do well in school and make friends).
In the video above I go over why college is a big trigger for eating disorders, signs to watch out for that you or someone you know is struggling with food, and how to find help.
Don't wait until it is too late!
Below you can grab your free PDF checklist with the first steps to recovery so you have this info at your fingertips, along with a easy 1-page form to help start the conversation with your health professionals if you are not sure what to tell them.
By Alyssa Los
Alyssa is in the process of becoming a Registered Dietitian through the California Polytechnic State University of San Luis Obispo. Alyssa has worked with the fabulous Not Your Average Nutritionist for two weeks learning about how to implement motivational interviewing and sensitivity when discussing body image into her future practice. In her free time, Alyssa enjoys yoga, hiking the beautiful Central Coast mountains and trying out unique, new foods.
Recovery from eating disorders is a process.
When one restores their weight a state known as hypermetabolism is likely to occur. So what does this complex word mean? To break it down, hypermetabolism is the increased rate of how the body processes food into energy. When our bodies are put into a starvation state such as Anorexia Nervosa, it is common that our metabolic rate or the speed of which we process energy is slowed down. Therefore, when food is reintroduced at a higher rate our bodies have to learn how to process food as well as it needs even more calories to replenish our body’s hair, nails, bones and other essential cells our amazing bodies form!
Due to hypermetabolism, increased energy needs are required to meet our body’s demands. If you are in the process of recovering, a trusted health care professional will guide you to restoring you back to your individualized body weight. For those in recovery, approximately 50-60 kcals/kg of body weight is needed, but a Registered Dietitian is still essential at this stage as ranges can differ (1).
If you are in the process of weight restoration you may have experienced waking up at night soaked in sweat. Night sweats are a common occurrence caused by hypermetabolism seen in recovering anorexic clients. The reasoning behind this incidence is due to human bodies relearning how to utilize their new energy intake. Often our bodies end up turning the energy we are feeding ourselves into heat in the process. A study by Marzola and colleagues shows that anorexic patients had approximately a 15% higher energy expenditure with elevated body temperatures at night time compared to non-anorexic counterparts (1). Other common symptoms of hypermetabolism include gastrointestinal problems, headaches, low blood sugar and anxiety (2). Please see a professional for help as introducing foods should occur at a low pace to prevent refeeding syndrome, a disorder characterized by low Phosphorus, Potassium and Magnesium levels leading to heart irregularities, respiratory failure and seizures (3).
Remember, food is the reason we are alive. Without it our hair falls out, our nails don’t grow, our bones become brittle and many other negative consequences can occur. Reduction of fat stores in the body also results in a common condition in anorexic patients called amenorrhea, loss of your menstrual period for over 3 months (4). Therefore, when our bodies are restricted from food intake our internal biological system only focuses on the most essential parts of keeping us alive.
The metabolism is a complex and astonishing part of our bodies. It makes up every cell and practically has a mind of its own adjusting to fluctuations in intake. So the next time you wake up sweating know your body is working hard to get back on track and replenish itself back to its regular state!
Lately I have seen an uptick in clients who “look” fine on the outside need urgent medical care. This got me thinking about the lies that the eating disorder voice (“Ed” for short) tells us.
Ed wants to be in control (which is funny because most people with eating disorders think they are in control. Silly humans.) and will tell you lies to keep up the disease process.
Have you ever hear the voice in your head say:
“You’re not thin enough yet.”
“You are not sick enough/you're not as sick as [other person].”
“Your heart rate is so low because you work out so much”
“You’re doing fine, you can [insert ED behavior] more [often/more strictly]”
“You’re the exception to the complications, it won't happen to you.”
Or something similar?
These are often precursors to the downfall of health.
Recently, I saw someone who had been dealing with bulimia on top of being an athlete have such low iron that she needed an immediate blood transfusion in the emergency room (Thank you to the doctor I work closely with for catching that!). I had another client peeing reddish urine with a “puffy” body that she said was hot to the touch that we believe is doing damage to her kidneys (or maybe experiencing rhabdomyolysis) from restricting (she ended up in higher-level care). Another is having severe gastrointestinal issues that are most likely due to years of laxative abuse and restricting that was misdiagnosed as “gastroparesis” until she finally saw a specialist.
The thing that all of these clients had in common? They said they were “fine” and didn’t need to go to the doctor. They weren’t “that bad” in their ED behaviors.
This is what scares me. How many people are walking around with medical issues that they have become so used-to that it feels normal?
PSA: Tell all of your providers from primary care physician, to specialists to therapists and dietitians about your eating disorder. Yes, even if you haven’t told anyone else. We can’t help you if we don’t know what is going on, and some providers won’t ask.
If you are struggling with disordered eating please take this as your sign to make sure you are getting regular check-ups from medical professionals that understand eating disorders and the hidden dangers. It can save your life.
Don’t wait to seek help. You have to be your own health advocate.
Today I wanted to explain a little more about my virtual nutrition counseling (eek! I'm excited).
I have been counseling individuals with eating disorders for 5 years now, and have had an occasional phone or facetime client (they signed papers stating they knew it wasn't HIPAA compliant), and with that I learned what worked/didn't work for me.
Along with some research into security, and my own policies, I now have HIPAA-compliant (secure, from a health-care/insurance standpoint) video ability along with my already HIPAA compliant electronic health records.
That's a lot of fancy words for saying that I have confidential video conferencing ability wherever you can get internet.
Virtual counseling can be just as effective as in-person counseling. If you show up, not just physically - but mentally, and do the work, it is not really different from in-person counseling.
It is great for those who cannot get to a specialist in their area either due to travel ability/time, or availability of counselors; as well as those who are more comfortable having the distance (for instance, because of social anxiety).
When we work together virtually, I can send you handouts via email (paperless = save the earth, and you are less likely to lose track of them), and pull up notes and your types questions/food journal while we chat. I treat the time just like an in-person session (same length of time, same information covered, same contact/communication). The only downsides are that I (usually) cannot see your whole body (which might sound great to you, but visuals are important for some medical issues, and body language is such a big part of how we communicate), and I can't give you a hug if you are having a rough day.
Some important things to note if you do want to work with me:
1. I only take outpatient-level eating disorders, disordered eating, and occasional performance artists.
2. Because of state licensure I cannot work with individuals from most states (or out of the U.S.A.). At the moment I can work with individuals in the following states: California (always, as I live in CA), New York, Alaska, Washington state, Colorado, Michigan, New Jersey, Connecticut, Massachusetts, Pennsylvania, Arizona, and Virginia. (Subject to change at any time).
3. I REQUIRE that you have an in-person therapist that I can communicate with about your care. This is for your safety, to make sure we are on the same page with helping you, and that I know there is someone seeing your whole-self that can help you if things go downhill or you need other local services.
See the details page of my website for all the info.
Interested? Contact me to discuss if we would be a good fit.
I can't wait to meet you!
Libby is a non-diet Registered Dietitian focusing on eating disorder treatment and prevention. She approaches health from the inclusive standpoint that any "body" can focus on health regardless of size. She is a ally in diversity.
Not Your Average Nutritionist, LLC
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Disclaimer: This website is for educational & informational purposes only,
it is not a substitute for medical or mental health advice or treatment.