I’ve been vegan for years, and I greatly care about being proactive towards my health and the environment.
I strive to encourage people to have a well-balanced lifestyle and to not only work on their mental health, but their physical health, as well.
If you think we’d be a good fit to work together, reach out and I’d be happy to answer your questions. – I’m not a certified dietitian, though I will probably recommend you find one if you need one. — I have experience working with people who battle eating disorders.
As runners, we need to make sure that we’re protecting our body image and promoting body positivity. Acknowledge that all of our bodies are different, setting aside judgments, opinions, and expectations of what our body should look like as runners. Know that all of our bodies are incredible and capable of so much. They can go ultra distances, but on a cellular functional level they are more impressive. Appreciate, love, and respect that.
Self-care is obviously very important. Appropriate recovery and nutrition, among all of the other ways that we support our bodies.
We have to check our negative and distorted thoughts about our bodies. What kind of thoughts are you having about your body? What are you doing with those thoughts? Are you taking care of yourself? Positive affirmations, caring thoughts, embracing ourselves how we are in the moment, and focusing on the resiliency of our bodies are a few ways to go about promoting healthier and more realistic thoughts. Remember, thoughts are just thoughts, what you choose to do with them is what matters! We all experience negative thoughts.
It’s okay to want to improve our bodies and become sharper athletes. Make sure you’re going about it in the right way and not causing harm or injury.
Be present and content with how you are because our bodies do so much for us, they change day-to-day, anyway. Give thanks to your body, even the challenging parts. Forgive yourself for things that you have said or done to your body that you shouldn’t have. A good way to do this is to look at yourself in the mirror and repeat these things, allowing them to settle into your heart. Let yourself heal.
When hurtful words and actions come from other people, we don’t have control over that. We choose to control how we react. Have some sort of comeback or body positive affirmation in your back pocket for when this occurs. Protect yourself, stand up for yourself. A ton of people out there will have something negative to say about your body. It sucks, it shouldn’t happen, but try to not allow it to take a hold of you. You’re better than that and you’re worth it. Plain ignoring the person is fine, but it feels better saying something positive about your body. Better yet, if you say something amazing about the part of your body that they are judging or criticizing. Use your strength and take a stand.
You know what’s best for your body, but if you’re honestly struggling with body image and eating, reach out for support. Strengthen yourself through people who are there to help you. It’s alright to need any level of help with something. You could contact a professional mental health counselor, someone who specializes in body image and eating. Dietitians and nutritionists. A running coach, maybe even one who is certified in nutrition. For a good shot at getting the best support for you, make sure that they are a good fit to work with.
As a running community, let’s continue the conversation, sticking together on issues like this, and lifting each other up. Thank you for reading.
This Body Talk activity can be done either individually or in a group setting. The objective of this body acceptance activity is to provide education about the role of body image distortion in eating disorders. The goal of this activity is to increase insight into distorted thoughts and projection of negative feelings onto body parts, to challenge people to renegotiate negative body image focus, and to develop tools to support body acceptance. This activity focuses on taking inventory of body image history from childhood to present day.
Markers, crayons or colored pencils (three)
Body outline diagram (two)
White board and markers (group setting)
Write down words or phrases that you associate with “body image” on the back side of your body outline diagram (individual) or on the white board (group). Think about or discuss these ideas together. Choose three colors of markers, crayons or colored pencils and a body outline diagram. Using a color code, identify, color and mark parts of your body where you assign judgement. Use “feel good about,” “feel neutral about,” and “feel bad about.”
Color code example:
Blue = feel good about
Yellow = feel neutral
Red = feel bad about
Next, take the second diagram and depict how you ideally want to feel about your body. You may want to date the diagrams so that over time, you can notice how your body image feelings change. Write down five realistic steps that you can take towards having a healthier body image and begin the steps.
Having a better relationship to food is about mindset, which takes unraveling the current messages you have been operating under and re-wiring the brain with messages that serve you. This all starts out with discovering your current messages and limiting beliefs. After completing these questions, go back through your answers and look for behavioral and emotional patterns. What do you know now that you didn’t know before? How can you improve your relationship to food? How do you take action? Do you need to speak with a professional for support?
Download these questions below. Print them out and share.
What does “food” mean to you? What do you associate food and eating with?
What is your relationship to food like? Describe it like you would a relationship with an actual person.
How does food make me feel? How do I wish I felt about food?
Why do I eat? What 3 words describe my relationship to food right now? What 3 words do I wish did?
What do I want food to do for me?
Do you consider where food comes from or do you think of food as an end product?
Are you a distracted eater or do you just eat? If you are a distracted eater, what usually distracts you?
Do you record everything that you eat and drink? If so, what are your intentions behind it? Are your intentions healthy and appropriate?
What are the negative thought before, during, and after eating? Eating very little? Eating just enough? Overeating? Binging?
When, Where, and What is happening when you feel intense pulls toward food?
If I eat when I am physically not hungry, its because….
If my emotional eating is trying to tell me a message, what would that message be?
What stresses me out the most? What do I do to cope with stress?
Describe your first memory of dysregulated eating. How old were you? What were the circumstances of it? How did you feel?
What did your parents (or who ever raised you) used to say when talking about your body? What did they used to say when talking about their own body?
What did your parents (or who ever raised you) used to say when talking about how you should eat? What did they used to say when talking about how they should eat?
Who had the biggest impact on your food habits growing up? Why?
Name the positive and negative messages you received around healthy eating.
What habit(s) did you establish early on that you would like to transform?
Name somebody who you believe has a healthy relationship with food. What do you notice about them? How is your relationship with food different, and is it similar in any ways? What is between you and having a healthy relationship with food?
What are you craving in your life, what do you want more than anything, that you are using food to feel? Think of emotions.
Who do you see when you look in the mirror?
How will changing your dysregulated eating and improving your relationship to food affect your body, mind, and spirit in the future?
What parts feel the most challenging when thinking of a better relationship to food? Which parts feeling easy?
What patterns do you notice when it comes to nourishing yourself?
What inspires you to be healthy? How can you make more room for this in your life?
I feel the most like myself when…
I would love to do _____________, but I’m not sure I could. Why is that?
What do you believe you deserve in life? Thinking about that, what do you need to let go of to make it happen?
Imagine your life 3 years from now. If everything worked out the way that you hope for, what would that look like? Love? Family? Work? Wealth? Health?
To you, what does it mean to show up as your best self?
How could having a healthy relationship with food impact the rest of your life? Relationships? Health? Career?
Do you need additional support when working on having a healthy relationship to food? What kind of support do you need?
What is my body? How do I connect food and my body?
If I could wave a magic wand and have my dream body, what would it be?
When I look in the mirror, I feel…
What are my biggest daily challenges with food and body? If I didn’t have these problems, how would my life be different?
Dear body, I love you because…
List three positive intentions that you can use to motivate your journey towards intuitive eating and creating a healthy, sustainable relationship with food and your body. Example: “I will nourish my body every day and will speak kindly to myself to help support a healthy body and mind” Example: “I will speak kindly to my body and appreciate it for all it does for me every day.”
What are 3 things that you appreciate about your body?
Do you usually eat alone and or randomly? Do you eat with others at set times and places?
Write about your relationship to cooking. Do you like to cook or prefer someone else does it for you? Do you see it as a chore or as a fun pastime? Did you grow up in a household where one or both of your parents enjoyed cooking, or did you eat a lot of take-out and TV dinners? What are your favorite dishes to prepare?
How do you define the term “comfort food”? What is your favorite comfort food? Is it something your mom or dad or grandma used to make when you were little or an indulgence you only have a few times a year? Describe your ultimate comfort food in detail and reflect on why you associate it with contentment, coziness or well-being.
Is there anything about nutrition that you would like to learn more about?
Does your family have any special dietary rules?
How does your culture influence your eating habits?
How does the media / television commercials / social media / celebrities / models / etc. influence your eating habits?
What is your opinion on fad diets?
If you have tried a fad diet, which one? How did it affect you physically, mentally and emotionally?
Do you tend to eat the same foods over and over again? If so, why is that? Would you like to try new foods? How can you begin incorporating new food choices into your day? What would eating new foods do for you?
This worksheet helps with recognizing what our bodies do for us and what is unique about us. Think about the abilities and all that our bodies achieve every day, there are several! Walking, speaking, reading, thinking, feeling, eating, and reproducing, just to mention a few. Our bodies are elaborate and designed to do absolutely astonishing things! This worksheet is for anybody to complete: children, adolescents and adults; use in the classroom setting with children; use in a group setting, so that you can learn from and relate to others. I have used this as a tool when working with people who struggle with body image, eating disorders and Body Dysmorphic Disorder (BDD) in a group therapy setting.
We may be dissatisfied with certain parts of our bodies and find it difficult to accept them. The focus tends to be on our flaws and sometimes we long for our bodies to appear or function differently, in unattainable ways (distorted thinking). As you work through the uniqueness section of the worksheet, remember that everybody is different and that if we weren’t, then how dull this world would be! Things that make you unique are your talents, special abilities, personality, a birthmark, etc… again, there are several!
A word about going against negative body image obsessing… we can battle our distorted thoughts and beliefs about our bodies by really thinking through body positivity and appreciation. Positivity and appreciation will increase self-awareness, and when we accept our bodies as they are and their unique characteristics, we can find peace and satisfaction. As we focus on these positive qualities, stay clear from thinking about what we view as flaws or what we dislike about our bodies because it is most important to be grateful for them and not judge ourselves. For example, you may not like the appearance of your birthmark. Try not to think about the appearance as much, give thought to a meaning behind the birthmark. Does or did anyone else in your family have that birthmark? How does your birthmark make you unique? At times, we are our most critical judges. Through this whole process of learning, appreciating and accepting, we gain self-esteem and it becomes easier to love ourselves as we are. Don’t give up if you become stuck, take a short break or ask for help.
Lastly, about taking care of our bodies and meeting our basic needs. Self-care sounds simple, but when there is a struggle accepting and appreciating our bodies, it is complicated. It is key to know ways that we can take care of our bodies to help them stay strong and healthy. Eating well-balanced meals, exercising the appropriate amount, practicing good hygiene, going to the doctor’s, dentist’s, chiropractor’s office when necessary, are all perfect examples of taking care of our bodies. There is an endless list of creative ways to take further care, such as, feng shui the bedroom to get better sleep, practice dance or yoga therapy, head to the spa, do simple stretches for your muscles, breathing exercises, etc. Self-care means feeling better, having gained confidence and love towards our bodies.