Practice Taking a Pause

  • posted by Marci Evans
  • Wednesday, February 15, 2017

By Sarah Patten, RD LDN


One of my favorite routines after getting out of bed in the morning involves making a steaming hot cup of coffee and taking a moment before taking my first sip to pause, gaze out my kitchen window, and set an intention for my day ahead. This ritual started a couple of years ago as I began to realize how busy the days can be and how easy it is to fill the waking hours to the brim without taking the time to slow down and check in. I found myself talking with clients and friends about the importance of mindfulness, self inquiry, and pausing, but realized that I too needed to hear that message and bring focused attention to sloooowwwwwwwwwingggg down.

Sometimes setting an intention to set an intention is the hardest part

At first, I had to remind myself to take that moment or would chide myself with self-criticism if I'd rushed around after waking up too late/hitting snooze and had forgotten about the intention to set an intention altogether. Just like any type of habit change, however, with enough practice and repetition, the new ritual stuck and now it's the part of my morning I look forward to most. This “mindfulness moment” allows me the opportunity to assess how I'm feeling, what I'm grateful for, what I'm worried about, and what I'd like to practice for the day ahead. Solidifying this habit in the morning has also helped to make it much more natural to return to this practice throughout the day.

Even the fullest days can hold mindful moments

Maybe it's taking a moment to check in while waiting in line at the grocery store, sitting down to eat lunch, or washing dishes at the end of a long day – wherever it may be, the realization that there IS time to take time throughout a busy day has been a huge change for me. We all have the ability to slow down and check in with ourselves, no matter how full our time may seem.

This past Christmas, I received the perfect gift to accompany this morning ritual - “Journey to the Heart” by Melody Beattie. This book has a daily reading for each day of the year and always seems to deliver just the message I need to hear. There was a reading a few weeks ago that gave me pause for thought and it felt important to share. It's entitled “Look at What's Right” - a reflection about how we can spend so much time looking for flaws in ourselves, even in the name of self improvement,”that we often forget to stop and take stock of what is going well or what we value within ourselves. Here's the reading:

“Take time to notice what's right in ourselves, in others, and in the world around us. We may become so concerned with correcting ourselves we become habituated to seeing what's wrong. Not just seeing it – constantly looking for it. The question itself – What's wrong? – is enough to keep us on edge.

"There are times to take stock, do an inventory. Times to learn and grow. But spirituality and joy do not stem from trudging around in the muck of what's wrong with others, ourselves, and life. We do not have to seek out mistakes and errors, poking and picking at ourselves to continue our growth. Poking and picking hurts. Our lessons will be revealed to us, and they will present themselves naturally. Growth will occur.

"Give yourself a break. Ask yourself what's right, what's good, what's true, what's beautiful. Sometimes the lesson isn't in discovering what's wrong. Sometimes the lesson is discovering that the world is all right – and so are you.”

So, with that, I'd challenge all of you to practice taking a pause today (and maybe eventually every day) to acknowledge what's right. Give yourself the gift of self compassion, give yourself some space from that internal critic, and call out a strength you possess – even if it seems tiny or insignificant. With practice and persistence, everything gets easier.

 

Body Positive & Weight Loss

  • posted by Marci Evans
  • Thursday, October 27, 2016

 

Body Positive. It seems to be a term that’s getting a little more press these days. As a self-described “body positive dietitian” you’d think I’d be thrilled! Truthfully, I’m conflicted. I’m conflicted because “body positive” began as a term used to promote body inclusivity, meaning all bodies (fat, thin, short, tall, able-bodied or not) deserve respect AND don’t need changing. Yup, body positive means I’m going to take good care of my body just as it is today and love it fiercely, without any agenda of making it look different.


And now, “body positive” has been swallowed whole, contorted, and used by every weight loss agenda out there. Just as I’ve seen Special K try to trick you into the idea that they want you to love your body as it is (nope they want you to eat it twice a day as part of some stupid diet scheme so their stock prices soar, hate to break it to you, they don’t actually care about your health and well-being), dietitians are hashtagging their instagram posts with #bodypositive #weightloss.

 

Let me say it loud and clear. NO NO NO NO. Body positive is not loving yourself thin. That is a big load of BS which I refuse to eat for breakfast or let slide in my Instagram feed without saying anything.

 

To me, Body Positive means I make choices that serve my overall health and well-being from the inside, not the outside. Body Positive doesn’t worry whether improved self-care results in weight loss because every body is different. Sometimes improved self-care leads to body changes and sometimes it doesn’t. Body Positive is about being your own unique self, not making changes to make yourself look like every other idealized image we’re forced to contend with. Body Positive is expansive and inclusive, not reductionist or “better than.” Body Positive is an experience, not a number.

 

So the next time you wonder whether or not Body Positive and a weight loss agenda can co-exist, you can hear me say “No.” Body Positive is inherently weight neutral. Those of us in the Body Positive movement have so much more on our minds than the number on the scale.

 

Amy's Journey- A Guest Blog Post About Recovery

  • posted by Marci Evans
  • Thursday, September 01, 2016

Many of you will identify with some of what Amy has to share about her journey to making peace with food and her body. I hope you'll enjoy reading it. I know I did!

I'm a pretty impatient person. I don't really understand people who enjoy the journey... I just want to get to the destination. I just want to be THERE ... that illusive place where satisfaction and contentment live. I've learned that is part of my nature and I'm best served to learn how to work within it and manage it, and stop fighting it.

When I started working with Sarah @ MarciRD, I had that same mindset. I wanted my struggle with food to end – like after a visit or two. :) I wanted to be fixed, healed, whatever – I just wanted to be done with 30 years of battling with food. Imagine my surprise when 2 years later, I am still walking through that door to a neat little office in Cambridge to talk with Sarah.

My first ever visit I was introduced to Intuitive Eating and what it meant to let go of the diet mentality. Of what it meant to give myself permission to eat anything I wanted (at this point I felt scared to death and giddy at the same time!). What do you mean I can eat what I want? What kind of diet it this? Where are the rules, the restrictions? Oh so thankfully, they are out the door with IE. I have found peace with marshmallow fluff. Oreos no longer hold power over me!! I learned to sit, eat, and enjoy food. To really taste food – and use all my senses at a meal. To slow down. And to listen to my body, and trust that it would tell me when I was full. All of this is the complete opposite of what the diet industry tells us – that we need "them", their plan, and their regiment and without it we'll never do it, or we'll fail. It's a lie! There is piece inside of us that knows what we need. We just have to be quiet and listen for that voice to come out! And really, we have to be willing to take the journey ... ugh. And do the work. Bigger ugh.

I have shed a lot of tears in Sarah's office, doing the work. I have laughed, gotten frustrated with myself, fallen back into old habits, been angry with myself and so much more, more times that I can count. Eventually, I listened. I learned. I changed the way I talked to myself. I started paying attention to how different foods made me feel after I ate them. I dug in and figured out why I had struggled for so many years in the yo-yo diet world ... why I binged on certain foods. I forgave the little girl who started sneaking food when she was only 10, and the mom who put her on a diet at that same age. It makes a lot more sense now. I started living true to my nature and honoring the woman I am today. I began being grateful for my fat! Imagine? Because for all the things I went through as a little girl into my teen years, all I got was fat... and it could have been so much worse. I stopped fighting against my fat and started being grateful for all that I am and all I have learned along the way. Aye yiyi ... I started enjoying the journey.

I want to leave you with a paragraph from one of my favorite books, Imagine Heaven by John Burke. What if you saw yourself in a way that was loving, full of grace and full of forgiveness?

"Knowing how God sees you, sets you free to accomplish the things that God created you to accomplish. It sets you free to use your unique gifts, time and resources to make an impact that lasts for eternity – not to prove that you're worth something, but because you're worth EVERYTHING to God. "God saved you by his grace when you believed. And you can't take credit for this, it is a gift from God... For we are God's masterpiece. He has created us anew in Christ Jesus, so we can do the things he planned for us long ago. Ephesians 2:8-10".

 

Healing the Hate: A Better Body Image for 2016

  • posted by Marci Evans
  • Monday, July 25, 2016

This post originally debuted in January and with the heat of summer upon us I had to re-share it.

Key Point: You cannot talk your way to better body image. If you treat yourself with hate you will continue to feel hate towards your body. In this video blog I share with you the why and the how to improve your body image through actionable steps.

After you view this video blog, I hope you will share what you plan to start doing that feels good to your body. What action step or steps will you start making today?

 


Help! I Am Addicted to Food

  • posted by Marci Evans
  • Tuesday, March 01, 2016

 

I have blogged about food addiction before. You can read previous posts here and here. But I recently had the opportunity to serve as a guest on my colleague and friend Julie Duffy Dillon's Love, Food Podcast. (If you haven't already subscribed, I totally encourage you to do so!) 

In this episode, Julie and I tease through a letter written by a woman who feels completely controlled by food and wonders if she is in fact a food addict. Together we talk about the current state of food addiction research and provide this writer with some practical tips. I think you'll like it! 

Here is a link to the episode. But you can also access it on your phone through iTunes, Stitcher, or wherever you typically get your podcasts. Please tune in and let me know what you liked or didn't like!