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Tips for Working from Home

Tips for Working from Home

Working from home can be a challenge, especially when you are used to being in a typical office setting. The combined effects of sitting for long periods, sleep deprivation and work stress can add up over time. By making proactive choices now, you can take back control of your health and well-being. Here are some helpful tips to stay healthy while working from home. Sleep Commit to a time when you turn off all devices before bed. The blue light emitted from phones, televisions and other devices actually inhibits the production of melatonin, the hormone that controls your sleep and wake cycles. Try to turn off technology at least 30 minutes before winding down to go to sleep. Design a routine to help you relax after a long day of work. Try meditation, a yoga video, reading a book or taking a warm bath to help you wind down. Eating at Home Working from home presents a great opportunity to cook and eat more meals at home. If you have flexibility in your schedule, you can go grocery shopping during off-peak hours to avoid the crowds. Before heading to the store, create a list of ingredients that you will need to ensure you can make the meals you planned. Focus on eating away from your desk to allow yourself to practice mindful eating. Try a new meal delivery service such as Home Chef, Freshly or Gobble. Freshly does all of the preparation and cooking for you, so that all you need to do is heat it up. Hydration while your work from home Staying hydrated can be difficult when...
Tips on surviving COVID and emotional eating

Tips on surviving COVID and emotional eating

Self-care during the COVID Pandemic I am here at home along with everyone else in this unprecedented surreal situation which is somewhere between a scary movie and a perpetual snow day. Our offices are closed and we are thankful to be able to support our clients with virtual appointments. I am feeling lucky that I can continue to do a job I love in the midst of this craziness to have some routine and normalcy. As I have been discussing with my clients the last few days- the effect COVID- 19 has on our mental health and disordered eating is palpable. The isolation that is mandated by law at the moment, and for good reason of course, contributes to more challenges on top of the fear of this pandemic. In this blog I wanted to highlight some ideas to help you take care of yourself during the isolation as it affects us both nutritionally and mentally. Ideas to help you take care of yourself during the isolation First, many of my conversations have been around emotional eating. Please be gentle with yourself. It is a natural human experience to eat in response to emotions. Think of happy celebrating a wedding to the sad- breaking up a relationship… food! This is NORMAL. The challenge becomes when this is the only tool in the toolbox to manage emotions. It’s a task food simply cannot do. The anxiety of the unknown we are experiencing is not an everyday occurrence and it is not uncommon for food to try “help”. If you find the last few days have been met with emotional eating-...
Why You Should Trash Your Scale

Why You Should Trash Your Scale

Stop the dieting cycle What is the dieting cycle? “Within a diet and thin-focused culture, the focus has been on weight loss as the goal. This ‘treatment’ is often promoted by well-intentioned friends, family, and professionals. But with binge eating, dieting is a causal factor in the development of binge eating disorder. So it’s essential for treatment to provide alternatives to dieting for improving health and body image. In fact, weight loss as a goal of treatment—as opposed to goals of improved self-care–can be damaging to the process of recovery.” ~Binge Eating Disorder Association (BEDA) What does it mean to weight cycle? In order to see the effect the scale may have on your nutrition behaviors, body image, and self esteem take some time to answer the following: How long have you been watching the scale?  What is the frequency in which you weigh yourself? Journal about how you feel when the scale shows a decrease in weight. Journal about how you feel when the scale shows an increase in weight. What are the pros of daily weighing? What are the cons of daily weighing? Use the questions above to evaluate if weighing yourself often is bringing you CLOSER to your health goals or if it may be bringing your FURTHER away from your health goals.  Try to identify feelings associated with weighting such as guilt, shame, accomplishment, anxiety, relief, pride, excitement, disappointment. Beyond a Shadow of a Diet One of my favorite resources is a book by Ellen Frankel and Judith Matz, Beyond a Shadow of a Diet.  Here are some interesting points they make about the use of scales in the...
The Body Love Box: A Review

The Body Love Box: A Review

A few months ago, I received a Body Love Box in the mail. I heard about it through a Facebook post from Lindley Ashline, creator of the box. (Lindley is a fat positive photographer!) I was SO excited to open it right away and explore the amazing fat positive, body positivity, pieces of artwork in there.    Now that it’s getting colder out, many of us are putting on our snuggliest sweaters for the winter. And there is also that pressure many of us are feeling about working on a “summer body.” Subscribing to the Body Love Box throughout the winter is a lovely reminder that we are worth SO much more than what our bodies look like. And everyone deserves to have fun in the sun, no matter what they look like.   You might be thinking, “This sounds awesome!! Tell me more about this box.”   The Body Love Box is a monthly subscription box, with trinkets and goodies that are body-positive and fat- positive. It highlights intersectionalities as well as honors those of LGBTQ+ identities and people of color. The box features artwork from marginalized artists, and these artists are of course compensated for their amazing work. There are different categories of boxes you’re able to purchase on the website but the one we received was Beach Babe Box. What exactly is included in the box? (taken directly from the website: Artwork by fat and marginalized artists Body liberation books and zines Self care items Info on resources in your area Coloring pages Body positive stickers, pins, buttons, collectibles and trinkets Health at Every Size ©...
Love Your Body Month: Our Favorite Resources for Body Love and Positivity

Love Your Body Month: Our Favorite Resources for Body Love and Positivity

It’s that time of year—a time for red and pink hearts and flowers, but did you also know that the month of sending love to others with Valentine wishes is also a month to celebrate and love your own body? February is Love Your Body Month and it’s a great time to celebrate your body. Like I always say, “you don’t have to love your body in order to respect it.” So, it’s okay if you take this month to learn how to appreciate your body, even if you don’t get to a place of “body love.” It’s okay to  redefine what “love your body month” means to you and your recovery. Maybe you spend this month starting to explore body image with your treatment team. You might read articles about the body positive movement. Maybe it means you learn how to “love your body” aside from physical attributes. Maybe love your body month isn’t for you. And you have to stay off of social media for a bit to reset. Please remember… “Loving your body” also means we remember and accept that our bodies do not define our worth. It means that no matter what shape or size, we are worthy of love and belonging. We start to believe our bodies are “good” even if we don’t like how they look or our bodies don’t do the things we want them to do. All bodies are good bodies.   To celebrate Love Your Body Month right, we’ve compiled a list of some great resources for you to come back to throughout the month. They include videos, articles, tweets, instagram...
Self Care During the Winter

Self Care During the Winter

Burr it’s starting to get a bit chilly over here in the DMV area!!   I personally have never been one to favor cold weather. When it starts to get cold (like below 60, I know I’m a baby), I fantasize about migrating to warmer weather. The snow is okay, but honestly, I think I could live without it. I’ve been talking to my clients about this change in weather, and the change in the amount of light we experience, and many find self care difficult. Sometimes people generally feel a bit more tired during the winter due to the darkness and cloudy days. People also find they aren’t outside as often. Sometimes people find boredom sits in. Sometimes it’s a combination of all of those (it certainly is for me!) I thought it might be a good idea to write this post about self care during the winter months. Even though it might be frigid, it’s crucial to take care of yourself and to spend time relieving stress through a positive outlet.I like to call this “building your self care tool box.” The more tools we have, the more we can choose from when stress sets in. Here are some ideas: 1. Finding a new hobby   The winter months may be a great time to find a new hobby! It doesn’t have to be a hobby you’ll shine in, but just something different to spend your time. This would also be a good way to challenge that perfectionist voice. I’ve considered signing up for a few painting classes this winter. Granted, I am a terrible artist and do...
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