Today is “International No Diet Day.” This is an opportunity to say NO to diet-deprivation, NO to scale-stepping, and NO to weight-worries! 

Just for today, what would it be like to give yourself permission to have a “forbidden food,” in a safe and enjoyable way? Think of a food that you truly love, but try not to eat, because you tell yourself, “I can’t stop once I start eating ______, so I’ll just stop eating it.” The next thing you know, the food that you consider OK to eat is very limited, and most of it you dislike, but you tell yourself, “It’s worth it to keep eating this way, because I don’t overeat now, and I’m losing weight!” Until you realize you can’t eat “this way” any longer, and you “give in” to your food cravings, over-indulging in all of the foods that you’ve deprived yourself of. We always want what we “can’t have.” Then, one cookie becomes too many, because 100 is not enough. However, if you CHOOSE to have a cookie, and pick out ONE from a local bakery that is your FAVORITE, and then you sit with a friend who is also enjoying her delectable delight – suddenly you experience the freedom with food that you truly yearn for!

Just for today, what would it be like to NOT step on the bathroom scale? Or, if you have already checked that number, what would happen if you didn’t allow it to define you? You are so much more than a number! If you stop and really think about it, does the scale ever let you have a good day? If the number states the same (or Heaven forbid goes up), then you berate yourself, and vow to be even more disciplined with your diet. Even if the number goes down, you might feel a moment of success, which quickly fades way as you shift into panic about how you’ll be able to keep losing weight, and eventually maintain the weight you lose. So, no matter what you weigh, you don’t have a good day. And eventually, you become like 95% of dieters, who regain weight they lose, usually ending up weighing more than when they started the latest diet. This is a phenomenon known as “diet-induced obesity,” caused by rebound weight gain in response to chronic dieting. 

Just for today, what would it be like to let go of your weight worries? Maybe your Mother keeps telling you that you should lose weight (sorry to point fingers, all of you Moms out there). Or your doctor (see Mom? It’s not all your fault!) – or SOCIETY’S STANDARDS. Who set these anyway? Who decided that fashion models, actresses, or media stars portray ideal beauty? From curvy Marilyn Monroe to stick-thin Twiggy, how should women look? What if the way each of us looks RIGHT NOW it exactly the way we “should” look? We each can set our own “ideals,” based on being our True Self! And, for the doctors out there, who set the BMI (Body Mass Index), and decided that patients “should” be a “normal” weight as determined by the BMI standard? There can be “Health At Every Size” (HAES®) – and for the science behind this, LEARN MORE HERE

I hope that my diet-free message inspires you to LIVE FREE – even if it’s just for today! If you’re HUNGRY for MORE of my “DON’T DIET DITTIES,” join me for these special events and offers: 

• May 6th @ 2:15pm (EASTERN time):  FACEBOOK LIVE
  Did you miss it? Click the link to watch the recording!
• May 6th @ 8-9pm (EASTERN time): FREE GROUP CALL
  Did you miss it? Click the link to get the recording!
• 50% OFF Dr. Dorie’s UnDiet™ ORDER NOW
  Downloadable Self-Help Program – SPECIAL PRICE TODAY ONLY
• FREE with any EDIT™ Certified Registration SIGNUP NOW
  Get Dr. Dorie’s UnDiet™ download – FREE GIFT TODAY ONLY

The post International No Diet Day appeared first on INTUITIVE THERAPY™ | Healthy Weight Loss | Eating Disorder Recovery Coach.

What is EDIT™? Hint: It’s NOT a diet! Learn about the five principles of EDIT™ and how these can guide the achievement of a healthy weight — without destructive diets. Eating Disorder Intuitive Therapy (EDIT)™ was developed by Dr. Dorie McCubbrey, PhD, MSEd, LPC, LAC, CEDS as a result of her own journey of recovery from Anorexia, Bulimia, Binge Eating Disorder, Food Addiction and Obesity. She was dubbed by her clients as the “Don’t Diet Doctor” because one of her clients stated, “You’re like a surgeon who removed the diet mentality from my mind.” By practicing the five EDIT™ principles in your everyday life, it’s actually YOU who removes the diet mentality from your own mind! May the wisdom below be “food for thought” to nourish your health:

Love Your Self:  Discover how to develop ACCEPTANCE of your body exactly as it is right now — when you love your body, you will take better care of your body. Healthy weight loss can be a natural outcome from this starting point of Self-Love.

Be True To Your Self:  Learn how to trust your INTUITION for the type and amount of food and fitness your body needs  — when you stop trying to control your eating and exercise, you will find your own healthy way. As an outcome, you can easily achieve and maintain a healthy weight.  

Express Your Self:  Develop healthy COPING SKILLS to manage the ups and downs of life — so no matter what’s eating you, you won’t eat over it. When you overcome overeating for emotional reasons, healthy weight loss is a natural outcome.

Give To Your Self:  Create AUTHENTIC ways to feed your true hunger — physically, mentally, emotionally and spiritually.  When you are filled from within, you will have no need to fill your body with excess food.

Believe In Your Self:  Achieve SUSTAINABLE health practices — body, mind, heart and soul. With truly healthy habits in place as your foundation, you can enjoy a healthy weight for life!

By practicing these five principles of EDIT™ you can enjoy healthy weight loss as a natural outcome of health gains! Consider starting a journal, and recording your experiences with each of the five principles. Initially, you might focus on the principle which resonates with you the most, or the practice the principle which seems to be the hardest — sometimes the hardest way is actually the easiest! TRY FREE EDIT™ WORKSHEETS

The post Don’t Diet – EDIT™! appeared first on INTUITIVE THERAPY™ | Healthy Weight Loss | Eating Disorder Recovery Coach.

I’d like to introduce you to Janelle Hunt, who is a Registered Dietitian and an EDIT™ Certified III – Eating Disorder Treatment Clinician. Janelle worked with me at my previous office location in Denver, Colorado. She is a knowledgeable and compassionate clinician, who specializes in nutritional counseling for people in recovery from eating disorders. She guides her clients to learn the real facts about nutrition – in this article, you’ll learn the facts about fats. If you’re “hungry for more,” please contact Janelle about becoming a client (see bottom of article).
– Dr. Dorie

My name is Janelle Hunt, MS, RD – and I’m a Registered Dietitian who specializes in the treatment of eating disorders. In some of my other blogs, I discussed how essential it is to consume carbohydrates and protein. Now let’s look at another vital macronutrient – fat. Yep, the forbidden word, fat! It seems like currently the media is on a ‘carbohydrates are bad’ kick but many of us recall the 90’s fat-free craze. Almost all food naturally containing fat, became fat free. Cheese would no longer melt, potato chips caused gastrointestinal problems because of the Olestra being added instead of fat and our pans were never the same again as even oil or degreasers were forbidden. Even though the media moved onto different trends, this fad still hangs in the back of our minds and I often have clients who are still convinced that fat is bad.

To answer the common question, Will Eating Fat Make Me Fat – let’s review the different types of fats:

Saturated: found in animal-based products and tropical oils – meat, eggs, dairy, palm oil and coconut oil. They are typically solid at room temperature. These used to be thought of as bad fats but more studies are showing that as long as these are consumed in moderation, they are not harmful.

Unsaturated (poly, mono and omega’s): typically found in plant oils as well as fatty fish – olives, nuts, seeds, avocados, salmon and tuna. These are known for having huge health benefits. They are being used to treat schizophrenia and depression, prevent blindness, decrease cholesterol levels and help with healthy skin and hair.

Trans Fat (partially hydrogenated fat): manufactured fat found in processed foods. Because this is not a natural fat, the body does not know how to process them properly, therefore these fats are linked to increased risk of heart disease. As of June 18, 2018, all partially hydrogenated fat must be eliminated from food.

Fat is essential for many reasons. To begin with, it provides the amazing flavors and smells when we cook. Three pounds of our brain is water. If we removed the water, we have over half of the brain containing fat which includes cholesterol and unsaturated fat. This is critical for our brain to communicate. If you imagine dropping a pea into a jar of olive oil, it will float around but if the jar does not have oil in it, the pea will clink around in there. The same thing happens in your brain. When clients eliminate all fat from their diet or begin to lose too much weight, the brain actually shrinks. This leads to increased risk of dementia and depression as well as increased eating disorder thoughts. Rationale tends to decrease considerably, especially when it comes to not overthinking food choices and having a healthy body image.

So – back to the question, Will Eating Fat Make Me Fat? It is true that fat is more calorie-dense then carbohydrates and protein – meaning that each gram has more calories. But it’s important to remember,  “everything in moderation.” Let’s focus on trying to eat some fat throughout the day so we can have the healthiest brain possible.

*****

Looking for guidance with NUTRITION? Contact Janelle Hunt, MS, RD – the author of this blog article. She is an EDIT™ Certified III – Eating Disorder Treatment Clinician, and has a specialty in nutritional counseling for eating disorders. – EMAIL JANELLE

Interested in a FREE consultation with Dr. Dorie? Dr. Dorie is passionate about her method of Eating Disorder Intuitive Therapy (EDIT)™ to help people overcome eating disorders and addictions.  She provides customized counseling for eating disorders and alcohol / drug addiction at her Positive Pathways treatment center in Evergreen, Colorado – and EDIT™ eating disorder training and certification for coaches and clinicians worldwide. CALL 303-494-1975 – EMAIL DR. DORIE

The post Will Eating Fat Make Me Fat? appeared first on INTUITIVE THERAPY™ | Healthy Weight Loss | Eating Disorder Recovery Coach.

I’d like to introduce you to Janelle Hunt, who is a Registered Dietitian and an EDIT™ Certified III – Eating Disorder Treatment Clinician. Janelle worked with me at my previous office location in Denver, Colorado. She is a knowledgeable and compassionate clinician, who specializes in nutritional counseling for people in recovery from eating disorders. She guides her clients to learn the real facts about nutrition – in this article, you’ll learn the facts about fats. If you’re “hungry for more,” please contact Janelle about becoming a client (see bottom of article).
– Dr. Dorie

Do you constantly crave sweets?
Do you try to avoid sugar, but eventually binge?
Do you wonder if you have a sugar addiction?

We are constantly bombarded with conflicting nutrition messages; “Eat only foods that are fat-free or low-fat,” “Consume high fat food and lots of protein,” “Avoid all carbohydrates,” “Everyone should follow a Paleo diet,” etc. Let’s step away from the fad diet band wagon for a moment, and consider why it’s important to consume all nutrients in moderation – including carbohydrates.

Foods containing carbohydrates are broken down to glucose in your body, which is the key nutrient. Examples of a few carbohydrate-rich sources are foods containing sugar like desserts or candy – as well as bread, rice, grains, lentils, potatoes, pasta, juice and fruit.

Carbohydrates are an important energy source for your body, which you likely are aware of already. Not only are they important to provide energy for your body but they also provide fuel for your brain to function. Glucose is the only nutrient that can cross into your brain to be used as fuel to allow you to concentrate and think clearly.

What is often not talked about is how important carbohydrates are for the production of making the messenger’s in your brain, specifically serotonin, which is responsible for functions such as making you feel happy and relaxed, as well as helping you sleep, regulate your blood pressure properly, have pain sensitivity and control your mood.

Have you put carbohydrates into a “bad food” category? Especially sugar – have you told yourself that you should never eat sugar, because you have a “sugar addiction”? If so, do you find you restrict sugar and then binge on sugary foods or other carbohydrates, which can often lead to a feeling of being out of control? Your brain knows you will feel better, think more clearly and sleep better if you eat carbohydrates – therefore, if you avoid them, your brain will keep reminding you to eat them until it often becomes an overwhelming need to over consume them (often snack foods, like chips, crackers, pastries, candy or dessert). This tendency of using food as if it were a drug to help you feel better, can lead to weight gain which then reiterates your belief that carbohydrates are “bad.”

Have you ever been on an Atkins diet? Most people describe they get incredibly irritable and can’t think clearly when they follow a low carbohydrate diet, such as Atkins. This is because their carbohydrate intake is so low that they have no fuel for their brain to function properly nor can they make serotonin effectively.

What if you practice getting away from the thought that “carbohydrates are bad” and “sugar is addicting,” and instead focus on telling yourself carbohydrates are essential to consume throughout the day to help you decrease binges, think more clearly, and provide you with a more stable weight. Practice getting away labeling food as good and bad and instead work on incorporating everything in moderation – including sugar!

*****

Looking for guidance with NUTRITION? Contact Janelle Hunt, MS, RD – the author of this blog article. She is an EDIT™ Certified III – Eating Disorder Treatment Clinician, and has a specialty in nutritional counseling for eating disorders. – EMAIL JANELLE

Interested in a FREE consultation with Dr. Dorie? Dr. Dorie is passionate about her method of Eating Disorder Intuitive Therapy (EDIT)™ to help people overcome eating disorders and addictions.  She provides customized counseling for eating disorders and alcohol / drug addiction at her Positive Pathways treatment center in Evergreen, Colorado – and EDIT™ eating disorder training and certification for coaches and clinicians worldwide. CALL 303-494-1975 – EMAIL DR. DORIE

The post Sugar Craving: Why Am I Constantly Eating Sweets? appeared first on INTUITIVE THERAPY™ | Healthy Weight Loss | Eating Disorder Recovery Coach.

I’d like to introduce you to Emily Johnson, who is a Registered Psychotherapist and an EDIT™ Certified III – Eating Disorder Treatment Clinician. Emily completed her internship and continued to work under my supervision for several years, at my previous office location in Denver, Colorado. She is a knowledgeable and compassionate clinician, who is passionate about helping athletes in recovery from eating disorders. She is an amateur athlete who has overcome her own eating disorder, and finds “intuitive exercise” to be a healthy part of her recovery.
– Dr. Dorie

There are many things about the world of fitness modeling that makes an eating disorders therapist cringe. Most notably, there’s the very strict dieting, and also the large amount of time spent on intensive workouts at the gym. Less obvious – but extremely concerning – are the body image issues that arise from quests for physical perfection, as well as comparisons with other fitness models, along with judgments during competitions and photo shoots. And then there are those who are not fitness models, but who compare themselves to the images of fitness models in magazines. Stacking yourself up against another person, who may or may not be healthy in their pursuit of perfection, is never helpful.

As an eating disorder therapist, I’ve worked with many current, former, and prospective fitness models, and while I do believe that some people can navigate that world unscathed, for many it is a slippery slope into dangerous waters, and many don’t know how far down they’ve gone.

So what makes the difference between a healthy approach to fitness modeling, and an eating-disordered approach to becoming a fitness model? The most important thing to consider is the motivation for fitness modeling. Is it the external validation? A desire to look like someone you saw on the internet or in a magazine? To make an ex-partner jealous? A desire for the “perfect” body? Or, for the enjoyment of challenging yourself?

Another area to consider is eating. If you are a fitness model, ask yourself how you feel if or when you eat something not on your meal plan. Would you even dare let yourself? Do you shrug it off, or do you try harder the next day to cut calories, reduce carbs, or spend an extra half hour working out to compensate? And if you do go off your meal plan, does that mean the rest of the day is blown and you might as well eat as much as you can before tomorrow when you vow to be extra strict?

Answering “yes” to questions like these is a red flag that you are heading into an unhealthy relationship with food, disordered eating, or a full-blown eating disorder – carefully justified  within the structure of training and meal plans.

Perhaps you’re not a fitness model, but you can relate to the quest for body perfection. You may be waiting until you get in shape to feel better about yourself, to be more confident, to start dating, to try something new, and so on. Maybe you tell yourself, “I’ll wear that when…”, or “I’ll hang out at the beach when…”, or “I’ll start dating when…” These are signs of an unhealthy body image. These are the motivations that will lead you on an elusive quest for happiness, when the key is to learn how to love the body that you have.

If you read this article and wonder if you might have a problem, or know you have a problem, there is hope. It is possible to have a healthy relationship with food, feeling freedom from rigid meal plans. It is possible to go to the gym because you want to, not because you have to – and to find enjoyment in the challenge, not in how others judge you. It is possible to love your body regardless of what weight, size, or body fat percentage is.

*****

Looking for guidance with INTUITIVE EXERCISE? EMILY JOHNSON, MA (the author of this blog article) is an EDIT™ Certified III – Eating Disorder Treatment Clinician, and is currently employed by an eating disorder treatment center. Although she does not work with clients unless they are patients at the center, Dr. Dorie is available to meet 1-on-1 with athletes with eating disorders.

Interested in a FREE consultation with Dr. Dorie? Dr. Dorie is passionate about her method of Eating Disorder Intuitive Therapy (EDIT)™ to help people overcome eating disorders and addictions.  She provides customized counseling for eating disorders and alcohol / drug addiction at her Positive Pathways treatment center in Evergreen, Colorado – and EDIT™ eating disorder training and certification for coaches and clinicians worldwide. CALL 303-494-1975 – EMAIL DR. DORIE

The post Fitness Modeling and Eating Disorders appeared first on INTUITIVE THERAPY™ | Healthy Weight Loss | Eating Disorder Recovery Coach.

I’d like to introduce you to Jamie Doak, who is a Licensed Professional Counselor Candidate and an EDIT™ Certified III – Eating Disorder Treatment Clinician who works with adolescents in Denver, Colorado. She was a Counselor Intern under my supervision at Positive Pathways from September, 2014 through May, 2015. She is a knowledgeable and compassionate therapist, and you can contact her with any comments or questions, including how to get started with individual sessions (see bottom of article).
– Dr. Dorie

Teenage girls who diet are often depicted as shallow and vain, and are made fun of in many movies and TV shows. However, dieting is a warning sign that an adolescent has a negative body image or is developing an eating disorder. One in three teenage girls engage in fad diets, fasting, or take diet pills or laxatives to lose weight – and nearly half of 1st-3rd grade girls say that they wish they were thinner (Source: National Eating Disorders Association).

Other signs that your teenager may have negative body image or is developing an eating disorder are:

• Dramatic weight loss or drastic fluctuations
• A preoccupation with weight, food, food labels and dieting
• Excessive drinking of fluids or denial of hunger
• Avoidance of meal times or situations involving food
• Withdrawal from friends and activities
• Self-induced vomiting or abuse of laxatives
• Excessive, rigid exercise regimen
• A change in dress, such as oversized clothing to cover the body or revealing clothes to flaunt the weight loss(Source: Elizabeth Easton, PsyD)

If you think your teenager has an eating disorder, there are ways that you can help:

1. Intervene Early. The sooner you are able to talk to your teenager, the sooner you will be able to figure out the level of care your teenager needs whether that is changing up how your family talks about food and bodies or finding a therapist who can provide some treatment strategies for your child.
2. Ask Questions and Listen. Avoid accusing your teenager of having an eating disorder or implying that there is something wrong with the way they are eating – this will likely cause your teenager to become more secretive. Instead, ask questions and listen to their answers. “I noticed you’ve been skipping breakfast recently. What’s going on?” “I heard you talking to your friend about going on a liquid fast. What interests you about that diet?”
3. Be Supportive and Get Help. If you are worried about your teenager’s health after having a conversation with them, get help. Talk to your primary care doctor and seek a therapist who can talk to your teenager about the symptoms of their eating disorder and other issues that might be contributing to it. While parents and guardians will always be the primary support systems, sometimes adolescents hear information better from someone who is not in their immediate family.

The important thing to remember is that it is not your fault that your teenager has an eating disorder and it is not theirs either. Positive body image and a healthy relationship with food is possible for your teenager and you are the most important partner in their journey to recovery.

*****

Looking for guidance with body image? JAMIE DOAK, MA, LPCC (the author of this blog article) is an EDIT™ Certified III – Eating Disorder Treatment Clinician who works with adolescents in Denver, Colorado. You can contact her with comments or questions, or to become a client! – EMAIL JAMIE

Interested in a FREE consultation with Dr. Dorie? Dr. Dorie is passionate about her method of Eating Disorder Intuitive Therapy (EDIT)™ to help people overcome eating disorders and addictions.  She provides customized counseling for eating disorders and alcohol / drug addiction at her Positive Pathways treatment center in Evergreen, Colorado – and EDIT™ eating disorder training and certification for coaches and clinicians worldwide. CALL 303-494-1975 – EMAIL DR. DORIE – GET CERTIFIED

The post Eating Disorders & Body Image Tips for Parents appeared first on INTUITIVE THERAPY™ | Healthy Weight Loss | Eating Disorder Recovery Coach.

It’s the New Year – and according to Time Magazine, 39.6% of people surveyed set a resolution to lose weight this year. According to the Center for Disease Control, more than one-third (34.9% or 78.6 million) of U.S. adults are obese (BMI ≥ 30). Some of the health risks commonly associated with obesity include heart disease, stroke, type 2 diabetes, and some types of cancer. Many people who are overweight or obese want to lose weight as a means of reducing these risks.

However – typical diets, exercise and weight loss programs address the symptom of excess weight through the control of caloric intake and expenditure. The Binge Eating Disorder Association reports that about one-third of people enrolled in commercial weight loss centers have Binge Eating Disorder (BED) – and dieting has been shown to cause binge eating, especially in people who already have BED. There is only so much “willpower” that can be used as a means of adhering to restrictive diets, and numerous studies have shown that 90-95% of dieters regain any weight they lose within 1-5 years.

Diets don’t work – so what will work to lose weight (and keep it off)? Here is some “Don’t Diet” food for thought:

• Stop Trying to Lose Weight – instead, focus on health gains. According to Linda Bacon, the author of Health At Every Size and founder of the HAES™ community, overall health is more important than any number on a scale. In fact, many people who are a “normal weight” or “underweight” may not be healthy. Who is to say what BMI is truly healthy for each individual? With health as a goal, the achievement of a healthy weight is a natural outcome.
• Don’t Deprive Yourself of Foods You Love – practice intuitive eating and mindfulness skills to enjoy your favorite foods. Discover how to abandon your “food rules” – good/bad, always/never, clean/forbidden – and truly enjoy a healthy sense of freedom with food. Giving yourself permission to have all food doesn’t mean that you’ll eat all of it at once – that’s “impulsive eating.” Trust your intuition!
• Start Loving the Body You Have Now – your body can’t change instantly, but your mind can. Why not think positive thoughts about how your body looks and everything that your body can do – you’ll feel better, and also take better care of yourself. Self-Love (which is the first EDIT™ principle) is about much more than loving your body, but it’s a great place to start!

Article may be reprinted with the author bio below.

©2014 by Dr. Dorie McCubbrey. Dr. Dorie is a Certified Eating Disorder Specialist and Licensed Addiction Counselor who is passionate about training professionals to effectively guide clients in recovery from eating disorders, through her Eating Disorder Intuitive Therapy (EDIT)™ Certified program. She also meets with clients at her treatment center, Positive Pathways PLLC, located in Evergreen Colorado. Learn more at: https://www.drdorie.com

*****

The post New Years Resolution: Don’t Diet! appeared first on INTUITIVE THERAPY™ | Healthy Weight Loss | Eating Disorder Recovery Coach.