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The Margarita Morning

I stood at the kitchen sink with a mint-green Yeti mug in my hand. I had intended to pour out the remnants found within, but found myself frozen in an unfamiliar, uncomfortable situation. I was internally fighting the urge to drink it.

‘It’ being a leftover margarita from the night before.

Did I mention that it was also 8:30 in the morning?

Good moms don’t drink alcohol at 8:30 in the morning, I told myself. Especially when there are zero plans for any kind of neighborhood festivities or parades or any other normal excuse for drinking.

Another part of myself whispered silently, But it smells good and it tastes good. Plus, I am so fun when I drink! The kids will probably like me more if I drink this.

The pull is strong. I can almost feel my shoulders relax with the thought of drinking it.

And no one would have to know…

Nope, Brandi, don’t drink this, my rational mind again urges. Alcoholics drink secret margaritas at 8:30 in the morning on a seemingly normal Sunday. You are not an alcoholic.

I inhaled sharply at that last statement.

Was I an alcoholic? This situation certainly did not seem to bode well for my future with alcohol.

I pieced together the previous evening. My husband and I had been drinking at our neighbor’s house. I had taken our three children over there before my husband, Brandon, had gotten home from work. I was half tuned-up by the time he arrived.

I continued to drink after he got there. My friend, Tay, and I always had a great time talking about life and found countless reasons to laugh. It had been a fun evening. I probably had had at least 4 margaritas and 2 or 3 White Claws in total.

I think I had supported myself with the stroller as we walked home. Our sons were 7 and 5, our daughter was 2. I had asked my husband to carry our daughter upstairs while I fumbled through the boys’ bedtime routine. Quick snack and vitamins, brush teeth and bed. Then tried not to pass out on the floor of their room.

I had woken up in bed that morning, not entirely sure of how I had gotten down the stairs. Things were hazy and my head had been hurting but I was, embarrassingly, surprised I did not feel worse.

Looking further back, I realized I had been buzzed, if not drunk, at least three other days that week. I worked part time and had started drinking on the evenings before my days off. We typically drank with our neighbors every weekend, one or two nights. Four houses took turns hosting, the kids would play while the adults would drink.

It was not uncommon for me to black out a couple times per month, but at the time it did not seem like a big deal. Sometimes one of our neighbors would puke after a get-together. I had not puked in years. Although maybe it would have prevented some of the brutal hangovers I had been experiencing, I thought.

Am I an alcoholic? I wondered again, concerned. Maybe I can just drink one or two instead of 5, or 6, or more.

Now you’re lying to yourself. You know you can never stop after one or two, the snarky inner voice reminded me.

“Hey, what are you doing?” My husband asked, pulling me back to the present moment.

I dumped out the margarita before I could change my mind.

“Just doing some dishes,” I replied, keeping that internal assessment to myself.

“Okay, we should be leaving soon.” He responded.

I looked at him in confusion.

“Rome’s football game.”

“Oh, right. Okay. I’ll finish this and get ready.” I said and smiled at him

Thank God I had poured that margarita out, I thought. It was Saturday. I did not need to be buzzing at my kid’s football game on a Saturday at 9am.

After the frenzy of getting the whole family ready and loaded in the minivan, we took the short drive to the field. My dad was meeting us there. My mom was out of town.

My dad is what I consider a functional alcoholic. For as long as I could remember, he drank every day. The only exception had been when he was on parole for one of his DUIs when I was in high school. I figured if anyone could understand what had happened that morning, it would be him.

My son was only 7, which meant he played flag football. There were no bleachers around the fields, so the spectators were spread out on the sidelines. With my husband coaching and my two younger kids running around on an open field, I took a deep breath and started the conversation that I had been both dreading and looking forward to. Maybe this would make me feel better. Maybe he would tell me it was fine, that I was fine, and that I didn’t need to worry.

“Dad,” I said.

He looked up and furrowed his brow when he noticed the serious tone, “Yeah, honey.”

“So. I know you have had some issues with alcohol. But do you feel like you can control it?”

His eyes opened a little wider. I had surprised him with the topic.

He answered with a question, “What do you mean?”

I explained what had happened that morning with the leftover margarita, how difficult it had been to fight the urge to drink it.

He tried to hide his shock. “Whoa.” He paused. “No. I have never had that happen.”

“Oh.” I said, feeling ashamed and stunned. “I guess I need to be careful then.”

“I guess so,” he replied and turned his eyes back to the football field.

Shit, I thought. That certainly did not go how I thought it was going to. I had come to him looking for wisdom and all I did was freak him out. Shit.

Now I knew. I was losing control of drinking, or perhaps had already lost control. I was worried about the impact I could be having on my kids now that they were older and observing my slurred speech and occasional stumbling. I had some less than glamorous memories of my dad’s drinking as a child, and as an adult.

I wanted to change this path I was on but how could I do that? And was I strong enough to change when I lived in a neighborhood that bonded over alcohol? I wondered.

Probably, but I would need a plan. And some backbone to see it through.

Read the follow up article here.

Grilled Salmon with Seasonal Salad & a Fresh Basil Vinaigrette

It’s true, you can usually find an array of ingredients all year round, but a seasonal recipe means you’re using ingredients when they’re naturally at their peak. When you practice eating in season the ingredients are more flavorful and more nutritious! And this salad is a celebration of summer in a bowl!

Nobody likes a boring salad. When making your own, look to combine crunchy, smooth, salty, spicy, herby, acidic and sweet flavors and textures that keeps you going back for more.

Enjoy this salad as a celebration of the season and the bounty of fresh produce. This recipe is typically in season between July-September.

Ingredients

Salad:
1 large butter lettuce, or 2 little gem lettuces
1 ½ cups chopped heirloom tomatoes, or cherry tomatoes, halved
1 ear of fresh corn, shucked
1 peach, diced
1 avocado, diced
1 english cucumber, thinly sliced

1 lb salmon filets
1 tablespoon avocado oil
Sea salt

Dressing:
1 cup (1 bunch) basil, packed
½ cup extra virgin olive oil
3 ½ tablespoons champagne vinegar
1 – 2 cloves garlic
1 ½ teaspoons sea salt
1 teaspoon fresh cracked black pepper

Directions:

1. Prepare all salad components, including cutting the fresh kernels off the corn cob, and add to a large serving bowl.
2. Prepare a grill, grill pan, or cast iron pan to cook your salmon. Prepare your cooking surface to a medium-high heat. Once hot, lightly grease the surface with avocado oil. Drizzle the remainder of the oil over the flesh of the salmon and season with a pinch of sea salt.
3. Place the salmon onto your cooking surface, flesh side down, and cook for 2-4 minutes. When the flesh of the salmon is opaque and the fish is able to gently release from the grates/pan, flip and cook for an additional 2-3 minutes until it is cooked to your liking. It is done when the outside appears fully opaque and a tip of a knife can pierce the salmon without resistance. Remove salmon from the heat and place on a plate.
4. While the salmon is cooking, add all dressing ingredients to a blender and puree until completely smooth.
5. Toss the salad with the dressing, leaving 1 tablespoon aside. Once the salad is fully tossed, place the salmon on top and drizzle the remaining dressing over the top.
6. Season with more salt and pepper to taste and enjoy!

Spiced Apple Faux-Oat-Meal

The crisp morning air means fall is in the air and this No-Oat-Meal is the best introduction to fall.

It’s basically a high fiber, low-carb version of oatmeal that’s grain-free, paleo, and plant-based.

Oatmeal is a common breakfast but, for many people it can be a trigger that irritates digestion or spikes blood sugar leaving them hungry a few hours later and reaching for a pick me up.

This recipe is loaded with healthy fats and fiber to stabilize blood sugar and keep you full and satisfied for hours. And because it’s grain-free it’ll cut down on the inflammatory properties that can leave you feeling bloated or gassy.

You’ll be surprised how much the texture resembles oatmeal. Give it a try–I know you’ll love it!

Tag @kindpublishingco and @alannadesalvonutrition on Instagram when you make it.

Ingredients

1 green apple*
1/2 cup canned coconut milk + 1/2 cup water or 1 cup almond milk
3 tablespoons chopped walnuts
2 tablespoons almond flour
1 tablespoon flaxseed
1 tablespoon chia seed
1 tablespoon hemp seed optional
1 serving collagen powder or protein of choice
2 teaspoons cinnamon
1/4 teaspoon ground ginger
1/4 teaspoon nutmeg
1/4 teaspoon sea salt

* I like using Honeycrisp apples or something more firm and crisp. Granny Smith will also work well. You can also use 1/2 cup of unsweetened applesauce instead but it will be more like porridge instead of oatmeal.

Directions

Core the apple and cut it in 4-6 wedges. Put it in a high powered blender or food processor and pulse to shred the apple into pea sized slices . You can also finely dice with a knife.
Add coconut milk and water to a small saucepan over medium heat. Bring to a boil.
While the milk is heating, combine everything else in a small bowl.
Once the milk has come to a boil add everything to the pot and stir constantly to thicken to an oatmeal consistency, about 1-2 minutes. If it’s too thick for your preference add more milk, if it’s too thin, add an extra tablespoon of almond flour or 1/4 teaspoon of chia seeds.
Scoop it into a bowl and enjoy!

Lemon Blackberry Smoothie

Plump blackberries in peak season are my absolute favorite! I could eat them by the bucketful! But the combo of lemon, blackberries and yogurt wonderfully round out this tasty and healthy smoothie.

Blackberries are filled…

Rested, Happy, and Healthy: Why Sleep is Vital for Your Special Needs Family

As a coach for special needs families, I sing the praises of, and teach the importance of, a good night’s sleep for parents and children alike. Over the last 12 years, I’ve seen just how transformative getting quality rest can be in a matter of weeks. Below are a few reasons why sleep should be a priority for the health of you and your family.

Why Sleep Should Be a Priority for the Entire Family

Sleep Boosts Your Mood

When you’ve gotten your required 7-9 hours of sleep at night, chances are that you wake up feeling rested, calmer, and generally in a better mood. You’ll notice, after a few sleepless nights, how your mood and behavior can plummet—fast. A study from the University of Pennsylvania found that participants who were limited to 4.5 hours of sleep for a week reported feeling much more stressed out, sad, and short tempered.

4.5 hours a night is the average my special needs parents are getting before sleep training. Seriously.

Special needs parents go through a lot of trauma from day one of their child’s life and have to constantly fight for their child to get the help they need. Poor sleep can aggravate feelings of anxiety, depression, and more. To be able to put on your armor and hold your shield and sword, you must have a chance to recuperate.

For children with disabilities, not only are they more prone to temper tantrums and meltdowns, they’re in a constant state of “fight or flight”—highly stressed and not able to regulate themselves. This overtiredness makes it nearly impossible for them to be successful at school or in therapy. Parents often have to call off sessions and just drive back home. Their child is just too tired.

With even one extra hour each night you can feel lighter and help your child to thrive in all areas of their life.

Sleep is Essential for Brain Growth and Development

The brain is the command center that controls everything that we do—our movements, thoughts, bodily functions, hormone regulation, and more. For children with special needs, the brain has not made certain changes or connections which have caused delays in speech, mobility, emotional regulation, and more. Making sure that your child is getting adequate sleep is crucial for them to process the information they learn from the day and to make the milestones they need. While we sleep, the brain is working overtime to organize and do some sprucing up so that you can start the next day with a clean slate. The more opportunity that your child has to rest, new abilities develop or get stronger and the brain is much more organized.

Don’t forget—the adult brain is already formed, but still making changes. Our adult brains go through the same process each night, too. Sleep is an incredible tool to help boost memory, reaction time, and more!

 
 
Sleep Opens the Door for Independence

Chances are, you’ve been told by numerous people that your child “will not…”, “won’t be able to…”, “can’t learn to…”, the list goes on. This can shake the confidence of the strongest people. How disempowering it is to hear that over and over, child and parent alike! And when you’ve only been suggested medication and melatonin to help your child sleep it can feel like you’re out of options. But, teaching your child to sleep well and on their own opens the door to independence in other areas of life. Often, parents will tell me that once their child is sleeping well they have the confidence to pursue other things like potty training, new therapies, and more. Teaching a child to sleep well can be done at any age, any level of ability. This is simply because all kids with special needs have the potential—they just need to be given the chance and a path to win!

For parents, when your confidence has been knocked so many times by the “professionals,” you have all the glory, and all the rights to gloat for teaching your child the incredible life skill of sleeping well. How awesome is that? You deserve every opportunity to stand taller, tie that cape tighter, and be the awesome super parent that you are.

The demands on the special needs family are unique—and there’s just that much more that parents need to stay on top of. Day in day out, your child is seeing numerous specialists, doctors, therapists, and more. They’re doing hours of ABA each week, physical therapy intensives, feeding therapies. It’s exhausting work! Allowing your child the chance to learn how to sleep well, and to give yourself permission to prioritize your sleep. It is crucial for your family to thrive.

How to Make More Sustainable Choices for Earth Day and Beyond

With Earth Day right around the corner, I tend to do a mental audit of how environmentally conscious I have been during the previous year. Since last year was the year of the lockdown, a lot of the conscious choices I always leaned into were a bit restricted.

For example, we did not have the option to utilize reusable grocery bags at some supermarkets. I thought it was a bit extreme as groceries are the only items that enter these bags, but the choice was removed. I cringed at the idea of using the plastic bags every week so we opted for paper bags. The supermarket employees usually had a slightly negative reaction every time I asked for paper. I don’t think they much enjoy bagging in paper and I would imagine it is because the plastic option is quicker.

That is one of our biggest problems, convenience. So many of our items we use on a regular basis are chosen out of our own convenience and nearly all of them are not convenient for our planet. I’ve talked to many people about becoming more sustainable and I am met with a variety of responses. What I have found is that people seem to be unaware of what sustainability truly means.

For me, sustainable means being able to use what I already have in new and exciting ways. The idea of sustainability is not to go zero-waste or change your whole life immediately but being more conscious of your choices for now and the future. The whole journey is a mindset shift. Once you start looking around to see what you find value in or start thinking, “how can I reuse that?” — then a whole world starts to open up.

5 Ways You Can Start Making More Sustainable Choices:

Reusable Shopping Bags

All restrictions aside, reusable shopping bags are the best way to eliminate plastic single use bags. Americans, on average, use 1,500 plastic shopping bags per year and sadly only 1% are returned to the stores for recycling. Nearly all recycling facilities are unable to recycle these as it is difficult and costly. Reusable bags come in all shapes, sizes and colors. I think it’s a great way to show off you care in style!

Reusable Water Bottles and Coffee Cups

Stopping for a quick cup of coffee or grabbing a bottle of water is the most convenient option, but it is not the most eco-friendly. Sometimes making better choices can take some effort, but once you get in the habit of bringing your favorite coffee mug or water bottle, it becomes easier. Not to mention you would be saving 80% of waste from entering landfills between coffee cups and water bottles. This also will help keep microplastics out of our oceans and from our soil.

Switching from Freezer Bags to Stasher Bags

My husband is the chef in the family and we are big fans of buying in bulk and freezing what we won’t use for the week. We often will freeze entire meals. Stasher bags are a fantastic alternative to plastic freezer bags. Stasher bags come in different sizes to fit your needs. You can use them for snacks, everyday use for lunches or use them for leftovers and of course freezing!

Thrifting

This one is my all time favorite. I am a big fan of going to thrift stores not just for clothes but for coffee mugs, baskets, lampshades and more. I typically head to thrift stores during the holiday season to find those one-of-a-kind mugs for gifts or that silly something for a white elephant. Going to thrift stores or even RE-stores or the scratch and dents places is a great alternative to buying brand new because it not only gives appliances or the like new homes, but it keeps items out of our landfills.

Eco-Friendly Cleaning Supplies

Many people don’t realize the aroma from your regular household cleaning products can be as dangerous as smoking 20 cigarettes (each time you clean!). That is because what is inside is pretty dangerous to you and the environment. In fact, 80% of cleaners or laundry detergent is comprised of water. You are essentially paying for plastic and water and of course those harmful cleaners. Stay away from any with a -thylene, -hyde, -bens or -phates suffix, and definitely stay away from anything with ammonia and chlorine. I use Eco Sense products because they are plant based and come in concentrated bottles. I reuse the one plastic spray bottle, add my concentrate and the rest is my own filtered water. I like this concept because the concentrate bottles are much smaller so there is less plastic and one bottle of concentrate usually lasts me 4-6 spray bottles worth!

If you are looking to make some smarter choices for you and the environment these 5 ideas are great starting points. My family has been implementing these changes over the past several years and I can confidently say that it has improved our health, our mindset and helped our budget! It takes some time and some minor mindset adjustments to move away from convenience, but the end result will leave you and our planet feeling pretty great.

 

Healing From Chronic Illness: Why Mindset Matters

True healing is multidimensional and includes more than the physical body. It’s a combination of nutrition, movement, self-care, sleep, etc. all of which work together to create an environment for the human body to reach optimal health. Mindset is a huge component of healing that is often overlooked in the treatment of chronic illness, yet it is the foundation of healing and it is the foundation of igniting your inner strength.

When I first became bedridden, more often than not, I was frustrated, resistant, negative, and hopeless. I was exhausted from fighting to survive, every single day. Fighting for my health was a constant challenge, from the second I woke up to the second I closed my eyes for bed (and if it was a night with high symptoms or insomnia, well that was even more exhausting). I was so depleted that it was extremely difficult to laugh, joke, or even smile most days. At the time, my mindset was most often negative – it was just my default. I felt like it took too much energy to be positive, energy that I didn’t have. I accepted positivity from others, sometimes, but I rarely truly internalized it. Slowly, I started to gain awareness of how this negativity was affecting my everyday life, my relationships, and my own healing. One day, albeit years deep into the journey (better late than never), I said enough is enough, and I decided that I was going to flip the script. It was time to start cultivating a healthier mindset.

Of course, this didn’t come easy and it surely did not happen overnight. It took a great amount of time, learning, and effort to shift to a healthier mindset, and truthfully, I believe it is a lifelong process. Throughout this journey, I have used many tools to move through difficult emotions and to cultivate a healthier mindset, such as meditation, gratitude, and journaling. I even sought help from a therapist who helped me work through deep rooted emotions and traumas. Slowly but surely, I started to feel different, a little bit lighter, a little bit more hopeful, a little bit more joy, and a lot more empowered to fight for the life I knew I deserved. Although I had already been in treatment for years, it felt like I was finally starting to heal.

Now, when I am asked what I would do differently on my health journey, I say “the number one thing I wish I had gotten a handle on sooner was my mindset.” Because in hindsight, all those years with an unhealthy mindset made my journey more difficult, more painful, more isolating, and I’ll even venture to say that it significantly increased the time it took me to heal. I’ll explain why.

Why Does Mindset Matter?

The mind and body are so deeply connected. Our bodies have a physical response to what we hear and say, out loud and to ourselves. When we are dealing with difficult situations in life, like chronic illness, it is likely that we will feel overwhelmed, upset, angry, and we might even start saying to ourselves, “this will never get better.” When persistent and if not handled properly, this type of thinking can overcome us, becoming a consistent negative mindset. Then the snowball effect begins.

A persistent negative mindset leads to excess stress, which causes the sympathetic nervous system to fire up, putting us into fight or flight mode. This fight or flight mode is great at protecting us from immediate threats and danger, but it is meant to be a short term stress response. When the nervous system is fired up like this consistently, the body thinks it is always in danger, stress hormones remain high, and the body’s normal functioning gets disrupted. In other words, healing is the body’s last priority.

For healing, especially from chronic illness, it is important that we activate our parasympathetic nervous system, also known as rest and digest mode. Our heart and respiratory rates decrease, digestion increases, and our bodies are in a relaxed, resting state. This tells us we are safe and our body has the space to do the work to heal rather than dealing with excess stress.

In my experience, I noticed that the more I cultivated a healthier mindset, the more often my body was in a restful state and the better I felt. There is great impact in shifting the mindset from negative to positive, and this shift plays a direct role in activating the parasympathetic nervous system. Healing is an inside job as much as it is an outside job; when we do the inner work to move through difficult emotions and shift towards a healthier perspective, it creates noticeable shifts in the physical body, including relieving tension, reducing physical pain, and of course reducing emotional pain. This isn’t to say that you should never feel negative feelings or think negative thoughts again. It is normal to shift back and forth, but what is most important is choosing not to stay in the negative. When we no longer let the negativity live in our body, we experience a greater sense of peace, calm, and freedom, all of which allow the body more space to heal. When we believe we can feel better, we do better. This is why mindset matters.

How to Start the Shift

The first step towards a healthier mindset is to embrace our situation. When times get tough, we often try to push the discomfort and pain away. We might feel like a victim or get stuck in the “life is unfair,” “why is this happening to me?” and “I will never get better” mindset. We disapprove of ourselves and our situation. To some extent, I think this is a normal human response, but at a certain point, our body is going to believe our thoughts. When we stay here, we are giving our situation the power and allowing it to control us, and it can cause feelings of hopelessness as opposed to feelings of empowerment.

What flips the script is when you allow yourself to feel all of these feelings, make the conscious decision not to stay there and then move through them. Here, you can embrace your current situation without all the negativity and judgement of yourself. Embracing your situation can reduce overwhelm and resistance, which in turn will reduce stress. Embracing your situation takes the power away from your illness and puts the power back in your hands. In this space, you will feel empowered to make positive shifts in your life so you can live the life you know you deserve and ignite your inner strength.

How to Correctly Drink Water, According to Ayurveda

Since childhood we have been taught that water is good for us. In fact, we were told we can’t live without it. While all of those things are fundamentally true, there are multiple things to consider before you take that next sip.

As an Ayurvedic Counselor, I see many who struggle with their digestion due to common misconceptions about how we should be consuming our food and beverages. With the unparalleled amount of information available to us today, it can be an overwhelming feeling of knowing what to do for our bodies. This is where the magic of Ayurveda is transformative.

For those of you who may be new to the Ayurvedic space, Ayurveda is considered by many scholars to be the oldest healing science dating back to 5,000 B.C. With its roots in ancient India, it’s based on the notion that good health depends on the balance between our mind, body and spirit.

When we choose to make a few simple shifts to our habits, we’re able to cultivate balance within our mind and body. But before changes can be made, we must first understand the common wellness mistakes we are subjecting ourselves to. To help you get on the right track, here are a few easy to implement, yet important Ayurvedic tips to drinking water.

Ayurvedic Tips to Drink Water

Drink Water at Room Temperature or Warmer

A lot of us reach for an ice cold glass of water when we’re thirsty, but in Ayurveda, drinking cold water is a no, no. Why? Consider your stomach a bonfire. If you were to dump cold water on that fire, what would happen? It dies out immediately, right? Think of your digestive system the same way. When you choose to eat or drink cold beverages, you’re hindering proper digestion which can accumulate as toxins within the body. Drinking warm water helps to flush out the toxins and keep your digestive system on track, which is why it is always advised to drink room temperature water throughout the day.

Know the Indicators Your Body Gives You When You Are Thirsty

Do you listen to your body for hydration cues? There are three indicators that are frequently overlooked, but easy to spot. The first and most common is thirst. When you find that your mouth is parched, take a sip of water. The second is the color of your urine. A dark yellow color may indicate dehydration, while fairly clear and straw colored urine is a sign of good hydration. Another dehydration indicator is dry or chapped lips, so instead of reaching for your chapstick, look for your water.

Sit Down to Drink Rather Than Standing

Just like you sit to eat, it’s important that you sit to drink. This is because it allows your body to properly filter the nutrients and direct the water to areas in your body that need nourishing, rather than going directly into your stomach with force, as it does when you’re standing. By choosing to drink and stand, it can also disrupt the balance of fluids within your body and can lead to arthritis due to greater accumulation of fluids in the joints.

Take Small Sips, No Chugging

Chugging should always be avoided, as the force involved with chugging disrupts your internal organs due to its rapid splashing on its way down. A golden rule is to always keep your body in a state of relaxation so your organs can work efficiently. The next time you take a drink, make it a point to drink in small sips; slowly and mindfully. By doing this, you’re reducing the stress on your heart while giving your body more time to absorb the water.

How To Care For Your Body Intuitively And With Self-Compassion

Mindfulness. Intuitive eating. Self-compassion. These are terms that we have become familiar with as so many are craving new ways of coping, connecting with ourselves and relating to each other. But as these concepts become buzz words or are over-commercialized, we risk losing the spirit of what is important.

When it comes to eating and how we relate to our bodies, many of us become paralyzed in our pursuit of mindfulness. There are literally hundreds of food documentaries telling us the different diets that we should adhere to, but they all seem to contradict each other. For the most part, the media still portrays only one type of body as desirable. We are living in the most over-worked, disconnected, and financially burdened society ever. Stigmas against mental illness run rampant. And the icing on the cake; we’re burned out and fatigued from the state of the current world. Thank you, COVID-19. Intuitive eating, mindfulness and self-compassion can turn our external focus back inward, allowing us to tap into the wisdom of our own bodies. And to do this, we must be able to listen to our own needs and turn down the voices of outside influences.

Six years ago, I began working in the field of eating disorder treatment. While diet culture is in no way the sole cause of eating disorders, it can be incredibly activating and certainly does not help anyone’s recovery process. As I helped to support and guide people in healing their relationship with food and their bodies, I became more and more angry at the “diet culture” we are all daily subject to. I challenged myself to begin examining my own behaviors and core beliefs around food and my body. I leaned into the discomfort and got painfully honest about the negative behaviors and beliefs that I engaged in and at times even cultivated. And I realized that if I was to preach freedom from this suffocating chaos to others, I had to first be free myself.

SO, WHAT DID THIS PROCESS LOOK LIKE?

Well, I examined the chronic need to lose 10 pounds (or so I thought). The daily weighing and seeking approval from my bathroom scale. Guilt if I gained even a single pound. Negative body image. My relentless inner critic shaming me throughout the day. Perfectionism. Moderate food restriction and diets. While this was a different path than one who might be struggling with taking even a small bite, it was also an important journey.

No, I did not have anorexia. But why did I weigh myself every day? Why was I afraid of certain foods? Why did I constantly feel the need to change myself? Why did I struggle so much to accept my body? I stopped exercising rigorously and I had a major shift in my perception.

To my surprise, my body DID NOT CHANGE, at least not that much. I slowly began to trust my body. I stopped censoring the food I was eating, and most of the time I ate when hungry and I stopped when full. It’s a miracle how much easier it is to not overeat when you haven’t deprived yourself throughout the day! I think the fear underlying this kind of freedom is often externally imposed on by diet culture. We are taught that if we don’t do drastic things—like buy those supplements or join that gym—we will just keep gaining and gaining. We undermine our metabolism and our own innate instincts. I started exercising again when it came from a place of desire versus a place of fear and shame.

Through trusting myself, I learned that my body has a natural place it wants to be.

If I honor and accept this, I can innately listen to what my body wants versus trying to change or control it. I can trust my hunger cues and move my body in ways that feel good and in ways that align with my values. For me this looks like three meals and three snacks each day. All food is good; nothing is forbidden. I began enjoying those “off limit” foods in moderation such as cake, fries and mac-and-cheese. And I love fruits and veggies. I engage my body joyfully through peaceful walks, hiking, yoga and running. I ditched CrossFit. Why? Because I HATED it. That’s just me. Today, I get to listen to what sounds good and what my body needs. This ultimately frees up A LOT more time and energy for the things that really matter!
 
I believe that it is vitally important to examine our relationship with food and our bodies. Body image affects almost all areas of our life. Our relationships—romantic and platonic alike—our performance at school and work, and our sexual choices and experiences. How do you know if this journey is for you? It can be really clarifying to start with being gentle and curious with yourself.

Think about these questions to investigate your own personal experience:

  1. How would you describe your relationship with your body?

  2. When you think of your body, what comes to mind? What thoughts and feelings come to mind? How do you deal with these thoughts and feelings? What do you tell yourself about these thoughts and feelings?

  3. What are the physical characteristics you may need to accept about yourself?

  4. What are the negative body image thoughts you need to reduce or eliminate?

  5. What are the situations you would like to feel more comfortable in?

  6. What beliefs and behaviors do you need to change to be less invested in appearance-based self-worth?

  7. What are the consequences or impacts that your body image struggles produce, and what do you want to change?

5 philosophies for caring for your body

Not every one of these may feel right for you; explore a few and see how they work.

SELF-COMPASSION

Treating ourselves with kindness can motivate us internally and allow us to show more compassion externally. There are a number of misunderstandings about self-compassion. For example, the core belief that self-compassion will make a person selfish or lazy, but science proves otherwise. Self-compassion is an inner resource that helps us survive adversity, build resiliency, and it motivates us to achieve our goals. We receive more energy and motivation from love versus fear.

INTUITIVE EATING

Avoid giving moral value to food. An intuitive eater is defined as a person who “makes food choices without experiencing guilt or an ethical dilemma, honors hunger, respects fullness and enjoys the pleasure of eating.”

MINDFUL EATING

Maintaining an in-the-moment awareness of the food and fluid you put into your body. It involves observing how the food makes you feel and the signals your body sends about taste, satisfaction, and fullness.

JOYFUL MOVEMENT

Joyful movement is a way of approaching physical activity that emphasizes pleasure and choice. Exercise often feels compulsory — it’s done to earn food or burn off food, and to punish the body for not fitting into arbitrary and unrealistic ideals. Joyful movement recognizes the right to rest as well as the benefits of rest, and your choice in whether to engage with it or not. How do you find joy in movement? Well, what did you love to do as a kid? What do you look forward to versus dread? Do you enjoy walking your dog, or do you prefer going to a candlelight yoga class? Listen to your body and do what feels good.

MIRROR WORK

What I really love about mirror work is that it can be a combination of intimately connecting with yourself, as well as exposure to yourself. We can intimately connect when looking into our own eyes while stating affirmations. Louise Hay’s Mirror Workbook takes you on this journey in “Mirror Work: 21 Days to Heal Your Life.” Mirror work can also be repeatedly standing in front of your mirror, becoming more comfortable with all parts of your body. When doing this, it is important to set all judgement aside. This needs to be an exercise that is either neutral or affirming. If you find yourself criticizing, you may not be ready to take this step.

Taking the time to utilize these resources have aided in the ongoing journey of self-acceptance for both myself and for so many others. With the holidays approaching these practices can be especially helpful. Purposefully focusing your attention on the present can help you embrace companionship, connectivity, and overall contentment and help make the season of celebration more meaningful for you and your loved ones.

Why You Need Sun Exposure

The sun and the exposure to its ultraviolet B (UBV) rays is extremely important for our health. Especially during a pandemic, it is incredibly important to be cognizant of how much sun exposure you are getting. There are a few reasons why people are more likely to get sick in the fall and winter — less access to natural vitamin D (sun exposure) is definitely one of them. It is estimated that 26% of people have low levels of vitamin D, which is quite a startling number for something that can be improved with minimal effort.

SYMPTOMS OF VITAMIN D DEFICIENCY CAN INCLUDE:
  • depression

  • fatigue

  • muscle weakness

  • weak or brittle bones, or osteoporosis

  • weak immune function (which after long periods of time can contribute to cancers and autoimmune disease)

Even on a healthy, balanced diet, nutrition only makes up about 5% of our vitamin D needs. When we are exposed to the sunlight the ultraviolet B (UVB) rays hit our cholesterol cells on the surface of our skin which convert to vitamin D. UVB rays cannot flow through windows, so getting outside is important. It is recommended that you spend at least 15 minutes a day in direct sunlight. “Studies estimate that darker-skinned people may need anywhere from 30 minutes to three hours longer to get sufficient vitamin D.”(1) The pigment of your skin is determined by the amount of melanin your have, meaning the darker your skin color the more melanin you have. While melanin helps protect the skin from burning, it also means that the more you have the more sun exposure you need.

But be careful not to burn. Sun exposure should always be monitored. While small doses are immensely helpful to our heath, too much, too often puts us at risk for skin cancer. It is important to not let your skin burn. “New theories suggest that our immune system constantly fights melanoma cancer cells all over the body, but a sunburn keeps our immune system so busy that cancer cannot be sufficiently warded off in another part of the body.”(2) Which explains why people with melanoma mysteriously are affected in areas that have little to no sun exposure at all, like the soles of the feet.

If you find yourself cooped up indoors too often, try moving some of your normal activities outside. You can read a book, practice yoga, or even scroll through your Instagram feed all in the sun.

OTHER WAYS TO GET VITAMIN D
  • cod liver oil

  • beef liver

  • egg yolk

  • salmon

  • sardines

  • tuna

  • vitamin D supplements

As always, before changing your diet or supplement usage, please consult with your personal healthcare professional.