Feeling guilty has been a predominant theme in my life. As a child, I learned to feel guilty about eating, ashamed about my body and, for some reason, (irrationally) responsible for my family’s collective happiness…
Tag Archives: Body Image
A Body That’s Mine to Accept
FeaturedGaining weight and maintaining an appropriate body size and shape for my height has been the most difficult step in the recovery process. Being comfortable in my own skin is an arduous process. It’s one that I have to battle on a daily basis. Some days it’s a much easier fight than others. I wrote this essay a long while ago, so it’s not new or anything. I don’t always feel this way about my body now–and not to such extremes, but I do still struggle a great deal. I know a lot of people struggle with body image too. It’s up on The Mighty today, so I decided to share it with you all, as this step was helpful for me in LESSENING THE INTENSITY of the feeling of body hatred. It helped me create a distance between myself and my hallowed anorectic frame. Read, don’t read, comment, don’t comment, but whatever you do, love yourself and your body.
Read, Share, & Like on The Mighty
I’m ‘Sitting Shiva’ for My Anorexic Body
Kick Beauty Standards To The Curb: Join The Movement Now!
FeaturedTaryn Brumfitt’s new documentary “Embrace” is giving society’s body image an overhaul.
How many of you have ever done this or something similar?
…looked down at your humanly imperfect body, squeezed, lifted, and pulled at the trouble spots, frowned, thinking, “This won’t do at all.” so you…
- Decided to go on a strict diet and/or exercise regimen,
- Calculated how long it would take to get to your PERFECT! weight,
- Circled that date on the calendar
and told yourself–subconsciously or not–
THAT’S when my life will turn around! THAT’S when I’ll be happy! When I’ll feel confident! When I’ll ask that guy/girl out! When I’ll ask for that raise! When I’ll finally wear that bathing suit! When I’ll go to the beach and actually be wearing said bathing suit!
And life will be just dandy.
Except it’s not, is it?
91 percent of women hate their bodies.
In response to this alarming statistic, on a mission.
, former inhabitant of a (nearly) perfect body, is on a global crusade. She’s calling it a Body Image Movement.
10 Effective Post-Workout Foods That Aid in Recovery
FeaturedThere is something that is just so incredibly satisfying about that delicious soreness we all get in our muscles in the day or two following a challenging workout. That little bit of “hurts-so-good” feeling in our triceps, glutes, and hamstrings tells us that we owned that workout! There was no “phoning it in” as Jillian would say.
We put in the effort and expect to see results, right?
Well, results come with consistency, and consistency is only going to happen if we can make it to our next workout. We don’t want to be so sore that we can’t get out of bed…or lower ourselves onto the toilet seat. Yeah, you ever been there? I know I have! Squats, baby! You gotta love ‘em.
One way to prevent being quite that sore is to pay close attention to what you eat immediately following a workout. What goes into your body can significantly reduce inflammation, repair cells and tissue damage, build muscle and guide protein synthesis. It’s pretty amazing!
Here are top 10 post-workout food choices and what each will do for your awesome bod:
1. Berries, Cherries & Dark Colored Fruits
Antioxidant rich foods like berries, cherries, and darker colored fruits help reduce inflammation and decrease muscle soreness. You can drink tart cherry juice, or go for the whole fruit, like these freshly picked muscadine grapes, or black raspberries. When possible, organic is best.
Whole fruit provides fiber and keeps you feeling fuller longer, but juice is great if you’re on the go and trying to rehydrate quickly.
2. Fruits & Starches with a High-Glycemic Index
Right after your workout, your muscles are going to be dehydrated and depleted of energy (or glycogen). Eating starches or high-sugar fruit 10-15 minutes after your workout will help your muscles bounce back and also provide the following:
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An increase in insulin which will reduce inflammation.
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A rise in blood antioxidant status, which can help with pain and inflammation.
Bonus: The antioxidant factor in many of these foods can aid in tissue repair and cell recovery, getting you back in the game faster.
3. Eat Your Greens!
Dark, leafy greens and cruciferous veggies like broccoli and brussels sprouts help rid the body of an overabundance of estrogen, which can slow down the recovery process. These veggies are also full of water, so they’ll help improve your hydration right away. Foods like collard greens will eradicate free radicals that can slow down healing. Potassium can be easily found in protein-rich foods and leafy greens; consumption of these foods should be seen as a preventative measure for muscle cramps.
4. Salmon, Cod & Other Fish
Salmon is rich in fish oil, which is better known as omega-3 fatty acids. The omega-3s eicosapentaenonic acid (EPA) and docosahexaenoic acid (DHA), are involved in several anti-inflammatory processes. In those processes, EPA and DHA give rise to anti-inflammatory eicosanoids. They play a significant role in reducing inflammation and decreasing production of inflammatory cytokines.
Note: It’s recommended to consume 1.25-1.5 grams of protein per pound of goal weight. Fish is an excellent source and can work overtime as an anti-inflammatory and protein food source.
Vegetarians/Vegans:
Ground Chia Seed is an excellent source of Omega-3s!
5. Almonds & Other Nuts
As a natural source of protein, a nutrient that aids muscle recovery, almonds are ideal. A handful of almonds (30g) contains 15 essential nutrients including 65 percent of your daily requirement of the antioxidant vitamin E; recent research published in the Journal of the International Society of Sports Nutrition has gone a step further and concluded that snacking on almonds can improve endurance.
6. Eggs
The incredible edible egg! Eggs contain all eight essential amino acids needed for muscle recovery. They also have about 6 grams of protein, and minerals like calcium, zinc and iron–all of which build muscle and promotes workout recovery. Hard-boiled eggs are a quick and portable to boost these nutrients after a challenging workout.
7. Fermented Foods to Aid Digestion
Improved digestion equals improved immunity. It increases your B vitamins, omega-3 fatty acids, digestive enzymes, and lactase and lactic acid that fight off harmful bacteria. It aids in the preservation and creation of important enzymes.
If you aren’t eating fermented foods (What!?), you’re missing out. They are DELICIOUS and all kinds of good for you! Check out kimchi, these fermented sweet wonder peppers (pictured above), refrigerated pickles (not shelf-stable), refrigerated raw sauerkraut (not shelf-stable) and kefir. You can also check out my Balanced Gut, Balanced Mind post for more suggestions and resources, like Apple Cider Vinegar!
8. Ginger & Turmeric
Both ginger and turmeric are other sources of food high in antioxidants.
9. Cinnamon
Cinnamon spice contains anti-inflammatory compounds which can be useful in reducing pain. The explanation behind it is that it reduces insulin sensitivity and therefore helps speed up tissue repair after a tough workout. It also helps with glycogen replenishment. Glycogen is the “stored energy” in your body that your muscles use up to propel you through your workout. Cinnamon is delicious on basically everything: sweet and savory foods; it’s amazingly versatile. Any easy way to add it to your diet is through teas, smoothies, yogurt or coffee.
10. Water
This seems like a no-brainer, but if your body isn’t being hydrated properly before, during, and after your workouts, you’ll begin to experience problems right away. Issues like cramps, dizziness, and extreme fatigue are going to hit, and that’s going to make it harder to get motivated to workout the next day or the day after. Plus, all of these issues can contribute to muscle soreness! It’s recommended to drink 7-10 ounces of water every 10-20 minutes; even more if you’re exercising outdoors or in very warm conditions (like in a hot yoga class).
With a cheat sheet like this, you’ll have no problem stocking up on your next grocery run. Make sure to stretch after your workout, stay hydrated and keep post-workout recovery nutrition on point: you’ll have fewer “forced” rest days and significantly reduced periods of injury.
Simply choosing specific foods will help your body bounce back faster and it will thank you!
This post originally appeared on BlogHer.com on May 24, 2016
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How To Rehab Your Body Image (and “Prehab” Your Kids’ Body Image By Example)
FeaturedA version of this article originally ran on Parent.Co. Find it Here.
I’m a runner.
Running is of my favorite things to do. I love it so much, in fact, that I often find myself logging too many miles, too many days of the week, which, invariably, results in injury. I’ve had shin splints, stress fractures, recurring tendinitis and bursitis like you wouldn’t believe…and all of those injuries have sidelined me. They’ve forced me to rehabilitate or “rehab” each injury until it got better and I could run again.
Rehabbing a sports injury can be tough. The process can be uncomfortable,– at times painful–lengthy, and involves Reactive Therapeutic Efforts. When I’ve been injured, it’s always made me wish that I’d taken Proactive Measures to avoid that injury in the first place. I internally chide myself for not embracing “Prehab” or preventative steps like sports-specific exercises, stretching more often, foam rolling, or–most difficult–taking more rest days. It seems I never learn.
Mired in self-pity over my latest injury, I got to thinking about the concept of repairing or “rehabbing” body image. It struck me that Body Image Rehab is analogous to rehabilitating a sports or fitness injury in that it takes both time and effort. But most comparable, however, is that it takes Reactive Effort.
In my estimation, Proactive Effort is preferable to Reactive Effort because if we rely on the latter, we’re repairing damage already sustained. Avoiding (or reducing) damage is desirable, and if you ask me, most of us are in need of some measure of body image repair. Continue reading
Why Do Women Do That?
Featured[READ ON THEBODYISNOTANAPOLOGY.COM]
I was scheduled for a doctor’s appointment that was meant to address the ongoing pain and lack of mobility in my left hip. The persistent injury was at its worst in last January, preventing me from even walking normally, much less going out for a nice long run. At the time, I substituted my running workouts entirely with low-impact cardio and, when I was disciplined, some weight-training. As the pain began to subside, I hesitantly resumed running, limiting myself to once per week.
It seems foolish to want to resume an activity which, historically, has caused so many overuse injuries, but it is the only form of exercise which provides me peace and freedom from a mind that’s normally a raucous liability. My anxiety-riddled mind demands more miles than my body can provide. Both the inconsistency of my workouts, as well as years of overuse has set me up for my ongoing state of pain and misery. My hope for the appointment had been to determine the cause of the pain (fracture, tear, etc.) and provide some guidance for treatment.
I needed that appointment, and yet, I canceled it. Continue reading
Second-Day Soreness & Cinnamon
FeaturedOne strong indication that I haven’t been challenging myself in my fitness routine is the distinct absence of the occasional D.O.M.S. or Second-Day Soreness. D.O.M.S. (Delayed Onset Muscle Soreness) is the result of athletes engaging in workouts at a higher intensity than which they are conditioned.
It happens when one goes out of their comfort zone…and when it comes to fitness, and life, in general, that’s usually a good thing. The body needs to be continually challenged and surprised. Muscles can actually become lazy and apathetic if they become too comfortable and accustomed to one specific workout, and it could be a precursor to injury. Continue reading
Hashtag Shmashtag
FeaturedTRIGGER WARNING: Note that this post contains images which I feel obligated to warn may be triggering to some eating disordered individuals. If you are currently struggling, you might want to skip this one for now! Continue reading
Dear Sir
Featured, The Mighty, BlogHer, and The BodyisNotanApology:
To the Father of the Little Girl, Whom He Teased
Publicly About Being ‘Fat’
Dear Sir,
I’m guessing you didn’t mean intentional harm when you laughed loudly and instructed your young daughter to get on the scale at the Publix supermarket so you could see how “fat” she was. I’m sure you didn’t mean anything by your thoughtless remark. In fact, you acted quite tickled with yourself, as though what you’d said had been rather clever. You even looked around to gauge the reaction of onlookers — a goofy, expectant grin pasted on your face. You waited for those within earshot to reward your “witticism” with a hearty chuckle.
When you made eye contact with my friend who’d been there, she did not laugh. She did not smile. You may, at that point, have realized your social faux pas. You might have thought perhaps what you’d said had been in poor taste.
Maybe you felt a little sheepish, a little badly, even.
Had I been there myself, I would have stopped you in your tracks. I would have made you listen. I would have told you my story. Because I was that little girl. I am that little girl.
Every day, I relive every instance of that hateful word “fat” being directed at me. I remember every single time in hideous, gut-wrenching detail. In fact, I still suffer frequent nightmares about one boy who was particularly cruel in middle school. I am 33 years old and have dealt with anorexia and bulimia for more than half of my life.
I have no doubt you love your daughter unconditionally and, had you realized your “playful teasing” might be doing irreparable harm, you’d have stopped yourself at once.
Yes, there were times when my own parents were guilty of something similar, an offhand remark about another person’s figure or some gentle teasing when I was going through some awkward stage.
Truly, it boggles my mind, though, how parents, in the year 2016, can still claim ignorance to the pitfalls and dangers of body image issues for both girls and boys. I am not a parent, but damn if I don’t feel fiercely maternal when it comes to this topic.
When it comes to The Absolute Necessity of Positive Body Image, how can it be, with all the efforts to educate and campaigns of awareness launched, that our society remains grossly uneducated and unaware? With glazed, unseeing eyes, we view The Dove Campaign for Real Beauty ads on television, flip past the pictures of “real women” and spend more time gazing at the fantasy.
Although I readily admit to being guilty of doing this myself, I recognize it’s not the way it should be and certainly not the way I would want my own child to experience the world. There really wasn’t anything like the Dove campaigns when I was growing up. I was raised as a Barbie Girl in a Barbie World, saddled for a lifetime of body dissatisfaction. But no one knew any better! Positive Body Image wasn’t a “thing” yet.
It took the healthcare community a long time to recognize anorexia and bulimia as serious (and deadly) problems. Bulimia didn’t even make it into the DSM until 1980, and the term “bulimia nervosa” wasn’t coined until 1987. I was born in 1982, and eating disorder advocacy didn’t really begin to gain momentum until the 90’s, and even then, it wasn’t broadcast widely.
Before I became sick, the only eating disorder case of which my parents had even heard, was that of Karen Carpenter. How could they know any comments or observations, however well-intentioned or harmless, might be 1) Misconstrued and 2) Solidly ingrained in my memory and thus have an impact on my body image well into my 30s? They didn’t know. They didn’t know I was genetically predisposed to developing an eating disorder. They didn’t know I was battling a constellation of cognitive issues including bipolar disorder. They didn’t know what they might say about my body, their own bodies or the bodies of others would be interpreted as a guide for self-evaluation.
I was (and am) hypersensitive to any and all comments and (perceived?) criticism, seeking external validation constantly. Awareness. just. wasn’t. I think it’s interesting to note the contrast in education and awareness between then and now. Although I stand by my assertion that continued societal ignorance borders on negligence, there are now more resources available resulting in an improved sensitivity within child-rearing.
Of course, eating disorders are incredibly complex, and the causes are myriad.
However, prevention can start at home if you Watch Your Mouth:
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Foster Positive Self-Talk.
- Be careful of disparaging your own body’s flaws in the presence of your children.
- Be careful of disparaging other’s bodies in the presence of your children.
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Resist the urge to comment or criticize your child’s appearance and/or how their eating habits have an impact on their appearance.
- Healthy eating does not require motivation by shame or guilt. Instead, emphasize improved health instead of improved appearance.
- Prioritize other qualities as having greater value than appearances such as intelligence and character attributes like kindness, generosity, honesty, i.e. fruits of the spirit.
Note: This Body Image “Prehab” applies to girls and boys.
Eating Disorders do not gender discriminate.
Protect your children and Watch Your Mouth.