Category: Health

Any parent who’s let a swear word slip around their child knows how quickly they pick up on things.

Kids are impressionable. They’re also always watching the adults they love and taking subconscious notes on how to interact with the world.

That means your kids are picking up on your eating and exercise habits. They’re also taking note of your relationship with food and your body.

The number one motivator I see with my clients is that they want to improve their relationship with their body and food in order to set a good example for their kids.

It’s never too late for you (or them) to learn. So if you’re reading this and you have adult children, you’re still on the hook for setting a healthy example.

One of the responsibilities that goes along with parenthood is being someone that your children look to for cues and advice on how to be in the world. That’s still the case, even when your kids are fully grown adults themselves.

Here are some ways that you, as the parent, can set a healthy body image example for your kids (of any age).

Don’t make food “good” or “bad”

This is a mindset mistake I see often. People bring morality (judgements of good/bad, right/wrong) into their vocabulary around food. This sends the message that a person is good/bad based on their food choices. That’s a lot of pressure to put on someone for eating a cupcake, which would otherwise be enjoyable.

When we overemphasize certain foods as being bad or special, it puts them on a pedestal. This creates an emotional reaction to those foods that wouldn’t otherwise be there.

When you pair that emotional association with the chemical reactions in the body from the sugar, carbohydrates, salt, fat (typical in treat foods) the emotional state experienced around these foods is heightened reinforcing the thought pattern.

The same thing happens when food is used as a reward for good grades, or good behaviour. Typically this is done with treat foods. We then create the association of junk food with good behaviour, which sets us up for problems as we get older.

Avoid emphasizing appearance over personal qualities

When a child grows up with the majority of the compliments they receive being about their physical appearance, they associate their value with the way they look. When they get positive reinforcement for something, they’ll naturally want to do more of it. This can lead to being hyper aware of their appearance or trying to control the way they look to seek validation from other people. This can plant the seed for eating disorders as the child gets older.

Instead of giving compliments and validation for appearance, try reinforcing positive behaviour qualities. Things like kindness, generosity, creativity, intuition, good decision making, or hard work put toward their activities. These behaviours have nothing to do with body image or appearance, making them healthy things to reinforce and celebrate.

Watch your self-talk

Children of any age will take cues from their parents’ relationship to their bodies. If you’re self-conscious at family gatherings, or put down your appearance in pictures, the people around you will pick up on that.

From a young age, children learn how to treat their bodies based on how they see their parents treating themselves. Parents who put themselves down or get upset over their physical appearance are teaching their children to do the same.

It’s not realistic to think that you won’t ever have concerns about the way you look. But the way you handle those bad body image days will set an example for the people around you.

The more you can respect yourself and your body by speaking kindly about yourself, the better you’ll feel, and you’ll set a healthier example for others.

Be conscious of role models

We all grow up idolizing the characters we see on TV, or celebrities in magazines. It’s no secret that these images have been carefully crafted (and most of the time altered) to fit with society’s standard of beauty. It’s hard to escape these influences, but you do have control over what comes into your home.

Beauty and fashion magazines are not healthy role models, regardless of your age. It’s easy to limit access to these by not bringing them into the house. But you might not have thought of the social influences your kids are exposed to.

I’ll never forget when I was 19 trying on clothes with my girlfriend who was obsessing over her thighs. Up until that point, I’d never considered that my thighs could be “fat” or the “wrong shape.” It never occured to me to be self-conscious about that part of my body, but once she introduced me to the thought I couldn’t get it out of my mind.

Associations are powerful. As a parent it’s impossible to oversee every relationship your child has, and that wouldn’t be healthy either. Instead focus on setting the tone for body positivity at home. The strength of your example will stand up against outside influences.

It’s ok to be a work in progress

Self-acceptance comes from being okay with yourself the way you are. We all have our individual life circumstances to thank for the way we look and feel in our bodies today. That’s part of what makes us unique. When you spend time wishing you were different, it promotes an unhealthy self-image and lowers your self-esteem.

Working toward goals in your health and fitness can be a great thing, but not if it’s leading you to feel ashamed of where you’re at right now. The energy you carry on a daily basis will determine how happy you feel, and that’s what will rub off on those around you. Aim for adopting a mindset of being ok with yourself as a work in progress. This will show your kids (or grandkids) that they can love and accept themselves the way they are, even while working toward a goal.

It’s never too late to ask for help

You’re never too old to be a positive role model for your loved ones. After all, we learn how to behave from watching the people around us. Which means we’re never too old to pass on our problems.

For example, if you struggle with emotional eating, your kids will pick up on this pattern and are more likely to relate to food the way you do. If there’s an area of your relationship with food or your body that you need to heal, you can set a healthy example by seeking support.

It’s never too late to ask for help with improving your relationship with food and your body. If there’s a body image pattern or food habit that you haven’t been able to solve, chances are your kids will experience the same and also not know how to resolve it.

It’s not up to you to have all the answers, but you can lead by example in seeking the support necessary to overcome your challenges. This shows courage, determination and self-love, which sets a healthy example that you’ll want your children to follow.

Ready to overcome your challenges with food or body image? Book your complimentary Body-Love Breakthrough Call today to gain clarity on the best next steps for you.

Summary

When you create a healthy mindset around your body and food, your kids will follow your example. The way you take care of yourself is the way they learn to take care of themselves.

You don’t have to be perfect to set a good example for your kids. They’ll learn from the way you stand up to your challenges and effort toward being the healthiest version of you.

Food cravings can really throw you off track. That’s true whether you’re focused on weight loss, trying to maintain a healthy diet, or just trying to focus on the task at hand. Food cravings can come up when you least expect them, and they’re frustrating because they can be difficult to decode.

It’s important to recognize that cravings are part of the way our bodies communicate with us. Unfortunately, what our bodies want is not always clear.

Pay attention to your food cravings and compare how they feel in your body at the different times they come on. Cravings for different foods will feel differently in the body. Sugar cravings for example can be sudden and come on strongly, but they can also leave just as quickly if you’re able to hold off.

Use this list of common causes of cravings as a guide to help you determine where your craving is coming from.

Causes of Cravings

There’s plenty of reasons you might find yourself craving certain foods. Here are some common ones to check in with. When you recognize where your cravings come from, it’s easier to respond in a healthy way.

• Nutritional – craving a food because your body needs a nutrient it contains. For example, craving chocolate could be a sign of low magnesium, or craving salt could be a need for minerals.
  
• Emotional – craving stimulation, excitement, or connection in your life that’s being mistaken as a food craving. It can be difficult to tell the difference in the moment, but if you check in with your body and you’re not truly hungry, it’s likely your craving is emotionally driven.
  
• Bacterial – bacteria thrive on sugar. When you have an imbalance of good bacteria to yeast and harmful bacteria you can develop strong sugar cravings on behalf of the bacteria’s desire to be fed.
  
• Hormonal – the hormonal changes in our bodies can bring on cravings for sweets, carbohydrates, salt, chocolate and other foods. This can be due to low blood sugar, or because the body needs extra energy while things are fluctuating inside.
  
• Seasonal – anyone else break out all the pumpkin recipes in the fall? Sometimes we associate certain foods and flavours with a time of year and this brings on cravings. The craving can be more for the familiarity and nostalgia the food represents, than for the food itself.
  
• Rebelling – when things are going well in your life do you notice yourself “acting out” through craving treats in your diet? If you haven’t expanded your capacity to receive good into your life you might find yourself rebelling during times that are going well. An easy way to do this is to eat foods that don’t support your wellbeing or cause you to feel off, as a way to bring yourself down from your heightened state.

When you take the time to tune into your body – take a few deep breaths, slow down, and focus on how you’re feeling – it’s easier to hear what your body is trying to say. Sometimes cravings are about eating a certain food, but more often they’re a message about your emotions that’s being confused as a request for food.

At first when you tune into your body, it can feel like you’re a new mother who has to “guess” what her crying baby wants. But eventually your desires will become more clear. Use the above list as a guide and pay attention to any feelings that are coming up, especially if you’re going through a difficult or uncomfortable time emotionally.

Feeding your body instead of working through the difficult emotions can be a way of numbing yourself so you don’t have to feel your emotions. The more you consciously recognize what’s truly going on in your body, the more you’ll be able to respond appropriately to your needs.

When you recognize your craving is emotionally driven here are some things to try:

• Phone a friend and talk about how you’re feeling
• Journal your thoughts
• Talk it out with the person you’re feeling conflict with
• Meditate on the feeling and breathe through it
• Use EFT (tapping) to work through the emotion
• Mindful movement like yoga can help you move the emotional energy in your body
• Punch a pillow if anger or frustration is what’s coming up

Discerning your cravings can be difficult if you’re new to this work, but it’s worthwhile so you don’t let cravings run your life or ruin your health.

Are food cravings running the show in your life? The Eats & Asana coaching mentorship gives you the tools to connect with your body so you can understand it’s cues and respond in a loving way. These tools have helped many emotional eaters turn their cravings into wisdom that’s helped them improve their health, have more energy and feel great in their skin.

Book your Body Love Breakthrough Call to learn more about Eats & Asana and how it can help you create a healthier relationship with your body and food.

I was listening to a podcast recently about perfectionism. The host was sharing something interesting about people who exhibit this quality – they don’t think they have an issue with perfectionism because they don’t do anything perfectly.

I had just caught myself having that exact thought. “Well, I can’t be a perfectionist, because everything around me isn’t perfect.”

Hearing that put it all into perspective. I’ve wrestled with my own high standards throughout my life. In fact, in my teens and 20’s I was the typical Type A personality – great grades, hard on myself, and developed an eating disorder.

Needless to say, I know all about perfectionism and the harsh inner critic that causes me to set extremely high standards for myself and feel like there’s no other way but to meet them.

Just in case you’re wondering if you fit into this definition (keep in mind there are shades of perfectionism, so you don’t have to fit one perfectly) here are three common types of perfectionism that people exhibit:

Self-oriented perfectionism- is where individuals hold unrealistic expectations of themselves, attach irrational importance to being perfect and have hard self-evaluations.

Other-oriented perfectionism – is where individuals expect those around them to be perfect and are highly critical of others who fail to meet their expectations.

Socially prescribed perfectionism- occurs when individuals believe that others judge them harshly for their social context and that they need to be perfect for others in order to secure approval.

For those of us who live with high standards and high expectations of ourselves it can be difficult to discern if these are rooted in perfectionism, or just the way we like things.

Perfectionism can be a recipe for chronic stress, anxiety and is even linked to depression. It can be hard to tell whether your self-evaluations and expectations are toxic if you’ve lived with them all your life. But toxic perfectionism leaves clues. Knowing the warning signs of toxic perfectionism can help you decipher when it’s time to make a change.

Health Risks of Perfectionism

The mind and body are intimately connected. Therefore the mental stress you experience about whether your body, your home, your family, or your life lives up to the standards you have for yourself directly impacts your health.

Regardless of what area your perfectionist tendencies show up, the stress they create causes health problems that show up in similar patterns. They include:

• Chronic stress
• Fatigue
• High blood pressure
• Cardiovascular disease (or increased risk)
• Anxiety
• Depression
• High risk for bipolar disorder
• Risk of suicide

Occasionally, if your perfectionism is body-oriented (wanting to look a certain way to gain approval from others or yourself) the health risks can increase and include things like:

• Eating disorders (anorexia, bulimia, orthorexia)
• Adrenal fatigue
• Malnutrition
• Increased risk of osteoporosis
• Increased risk of autoimmune conditions

No matter how you add it up, the health risks just aren’t worth the potential gain of satisfying your inner critic (especially when that critic is never fully satisfied). What’s more, it’s hard to enjoy your life and all of the amazing things in it if you’re constantly living under the rule of a harsh inner critic.

If you’re dealing with some form of perfectionism and want to explore what it would be like to loosen the reigns, book your Breakthrough Call with me. We’ll talk it through and get you some clarity on your situation and how best to move forward.

Tools to Help Resolve Perfectionism

There is no quick fix for a mindset that took years to create. I also want to be upfront and say that perfectionism isn’t all bad. Having standards for your life and striving to reach goals can be a healthy part of your overall well being.

The key is to strike a fine balance that allows your health to flourish and enables you to be your best self, as opposed to putting a damper on your mental health or your body.

Here are some tools that have helped me on my journey through perfectionism recovery (which is ongoing) and are a great place to start.

1. Yoga and mindfulness – there are so many ways that yoga benefits the mind and body, but did you know it can help you overcome toxic perfectionism? The practice of yoga brings you into the present moment. It helps you to stop thinking about the future, stop comparing yourself and let go of worrying about whether or not you measure up.
   
   Mindfulness practices like yoga and meditation will help you be aware of your thoughts as they come up so you can question them and choose whether or not to believe them and continue down the path. Just don’t get caught up in whether or not you’re doing the poses perfectly. Yoga is about being in the moment. So when you show up on your mat to practice, you’ve already won.
   
2. Talk to someone – a coach or therapist can be a great outlet for sharing your perfectionist thoughts and inclinations. It’s very cathartic to out your perfectionist thoughts by sharing them out loud to someone. When you hear yourself say out loud the things that your inner critic tells you, you’re more likely to question the thoughts instead of believing them. Sometimes saying the words out loud is all it takes to discredit that inner voice and choose a new thought that’s more in line with your health and wellbeing.
   
3. Loosen up on expectations – when you realize there are effects of perfectionist thinking on your health it’s motivating to make a change. Bringing your expectations to a reasonable level will help you not to put so much pressure on yourself. Self-compassion is an attitude of understanding toward yourself and your circumstances. When you practice self-compassion you’ll be able to acknowledge and accept where you’re at in the moment, even if you’re working toward change.

If you’ve read this far, it’s probably because you can relate to these perfectionist tendencies. My Eats & Asana coaching mentorship supports women who are perfectionists about their bodies, their eating habits and their schedules to find a healthy way of eating and living so they can thrive (guilt-free!). If you’re curious to know what the program can do for you, book your  Breakthrough Call so we can talk more.

What comes to mind when you think about having more energy?

For me, when I close my eyes and think about having more energy I see myself feeling up-beat, positive and ready for anything that comes up.

Like a lot of us, I don’t envision what it takes to get to that place where I’m energized and ready to take on the day. I just see the final product.

The truth is, there are a number of factors that contribute to how energized or run down you feel. Too many to go into detail with in one blog post, so I’m going to give you a high-level overview of what to consider when you’re looking to improve your energy level.

Sneaky Energy Drains

Here are some sneaky ways your energy level might be depleting without you realizing it.

Misusing your energy – Consider where you are spending your energy. Sometimes it’s not that there’s anything wrong with your energy level, but that you’re spending your energy on things other than your main priorities. Can you do less? Can you delegate some of your tasks? Ask yourself these questions to look for places where you can conserve energy.

Energy drains – low vibe people or experiences can drain your energy. Keep an eye out for times when you feel your body contract, or your mind go into negativity. These are signs that you’re slipping into a lower vibration where your energy is more dense, so you’ll feel tired a lot easier.

Not enough joy in your life – this goes hand in hand with energy drains. If you have things to look forward to and enriching relationships, you’ll have more energy. Consider whether you have enough joy in your life. Lack of joy could be a cause of low energy.

Eating too many carbs – can make you feel tired, especially if you’re choosing refined grains or simple sugars. If you’re not eating an abundance of carbohydrates, it could be that you’re not getting through protein and healthy fats to balance the amount of carbs you’re eating.

Nutrient deficiencies – these can come about from eating the same foods all the time. Variety in your diet is key to getting the range of nutrients your body needs. See your doctor for a blood test annually to check your nutrient levels.

Underlying health conditions – what a lot of major health conditions have in common is fatigue as a symptom. Whether it’s cardiovascular disease, cancer, or autoimmune conditions, fatigue is a symptom. That’s not helpful if you’re trying to narrow down a condition you’re affected by, but it can point you to an underlying problem if you haven’t considered one before.

Poor sleep – if you’re not getting proper rest at night you’re more likely to feel fatigued during the day. This is an easy one to point to for lack of energy.

Poor recovery from exercise – you might be working out to stay healthy, but is it working against you? If your body isn’t able to properly recover (with rest, nutrients and sleep) from your workouts, they could be making you more tired. Pay attention to how you feel on your workout days (especially after your workout) and if you’re drained, it’s a good sign to scale back on the length or intensity of your activity.

Emotional fatigue – big emotions like grief, anger and sadness can take up a lot of energy. Especially if you don’t have the tools to process them. If you’re going through a difficult time, you’ll need more rest to catch up.

Thought loops – thinking can drain your energy just as much as movement can. Negative thoughts in particular (and especially if you’re stuck ruminating on them) can take up a lot of energy and make you feel sluggish and tired.

Stress – there are so many ways stress shows up in the body. Feeling extra tired is one of them. Pay attention to how your body responds to difficult situations. You might notice a correlation between work pressure and feeling fatigue. Double up on your rest and relaxation to help you manage your stress.

How to Have More Energy

Now that we’ve looked at possible reasons you’re feeling depleted, here are some ways to boost your energy level.

1. Drink more water – it’s amazing how much energy we get from being properly hydrated. Aim for 60+ oz of water each day. Even better if it’s filtered. Space your water intake throughout the day for best results.
2. Manage stress – this might go without saying but being proactive about managing your stress level will help your body have more energy long term. Mindfulness practices, meditation, going for a walk, and talk therapy are all great ways to manage stress and preserve your energy level.
   
3. Rethink your movement – your body’s movement requirements change in different seasons of your life. Moderate gentle movement like walking, a light jog, yoga or tai chi are all great ways to keep your body moving without burning yourself out. Slow and steady might be exactly what you need when you’re feeling more tired than usual. It’s important to listen to your body though. You might benefit from taking a few days off from movement if you’re really wrung out.
4. Get enough sleep – aim for 7-9 hours per night and a consistent bedtime. Your body likes routine, so support yourself in having a great night’s sleep by creating an evening routine to wind down before bed. This should include time away from your screens and direct sources of light.
5. Eat complex carbohydrates – foods like brown rice, beans, squash and sweet potatoes are all complex or “slow burning” carbohydrates. These won’t raise your blood sugar as quickly as simple sugars, so they’ll keep your energy level stable for a longer period of time.
6. Add more joy to your days – probably the most underestimated source of energy is joy. Look for things you love and do more of them, often.
7. Drink less alcohol and coffee – stimulants mess with your body’s natural rhythm. Avoid caffeine and alcohol as much as possible, especially in the evening.
8. Revamp your relaxation – if you’re used to “relaxing” in front of your computer or watching Netflix, it’s time to rethink this strategy. When you’re watching a screen your brain is highly stimulated. Ideally your down time activities take you away from screens and allow your body to wind down. Try reading a book, meditating, or doing gentle yoga in low light as a relaxation technique instead.

There is no one size fits all approach to improving energy. It’s multiple factors that work together to make you feel energized and ready to take on the day, or depleted.

Want to pinpoint the cause of your energy drain and turn your lifestyle around to support your energy level? The Eats & Asana method has stress management and eating for energy built-in so you can feel your best every day. Find out more here.

One day you’re able to slide your jeans on easily. The next, you’re wrestling with the button. What the heck? It’s not that you’ve gained weight magically overnight, more likely that you’re bloated. 

Bloating is what happens when your intestinal tract is filled with gas. It causes your gut to stick out, feel tight, and be uncomfortable. In order to know how to get rid of bloating, we have to first look at what causes bloating in the first place.

There are many reasons why you might be feeling bloated. Some common ones include:

• Incomplete digestion – you might lack the enzymes or proper acid balance to digest food completely.
• Eating too fast – usually means you’re not chewing properly which makes it harder on your body to break down food.
• Drinking carbonated drinks – puts gas into your system. Best to avoid these for optimal gut health.
• Food sensitivities – these can be sneaky because they can go undetected. Certain foods might irritate your gut and this irritation can cause bloating, among other symptoms.
• Eating too much sugar- the bacteria and yeast in your gut feed on sugar. When they’re well fed, they produce gas which results in bloating.
• Dysbiosis- a fancy word for an imbalance in your gut bacteria. 
• Drinking cold water with meals – cold water will halt digestion and make the whole process slower.
• Eating cold food – some bodies don’t process cold food well because it can be difficult to digest.
• Eating too much – larger quantities of food are harder for your body to break down.
• Stress (mental/emotional) – slows down digestion, making it harder for the body to process your food.
• Hormone changes – influence digestion and can cause inflammation in your gut. This is particularly common in women.
• Being too busy – when your mind is racing, your body can’t slow down. Digestion is compromised leading to bloating.
• Too little exercise – body movement encourages your GI tract to move as well, releasing gas and waste that can cause bloating.

As you can see there are so many different reasons why you might be feeling bloated. This list is only scratching the surface. There’s no one size fits all approach to get rid of bloating for good, because there are so many factors that contribute to it.

If you deal with chronic bloating, you’ve likely experienced with your diet to try and find a solution. Have you considered that there’s more to solving the problem than diet alone?

The best solution to bloating is to take a holistic approach. The digestive system is sensitive to what’s going on in the rest of your body. For example, stress at work will set off a stress response in your body, releasing hormones that slow down digestion. Suddenly your ability to  digest and process food is compromised because of a bad conversation with your boss. 

Too often we forget that our mind and body are interconnected, and that what happens mentally/emotionally will affect our physiology.

Keeping this in mind, here’s a formula for a holistic approach to dealing with bloating:

Food and Digestion

What you eat, and how well your body processes it are important to consider when you’re trying to get rid of bloating. Some tips to optimize your body’s experience with food are:

• Eat slowly
• Avoid drinking a lot of liquid with your meals. Drinks should be room temperature or warmer.
• Reduce your sugar intake to give the bacteria in your gut less to feed on, and to lower inflammation.
• Chew, chew, chew. Ideally until each bite is a paste before swallowing. Digestion begins in your mouth.
• Watch your portion sizes. Smaller quantities are easier to digest.
• Eliminate food sensitivities. This can be tricky to do on your own, but a nutritionist or health coach can help.
• Avoid carbonated drinks.
• Eat in a relaxed state. Don’t rush. Allow yourself to sit and digest after eating.
• Use digestive enzymes if you suspect your digestion is compromised.
• Ensure you fast 12 hours overnight to give your digestive system a break.

Mental / Emotional

The gut is often referred to as our “second brain” and for good reason. The nerves that run through your gut connect directly to your brain. This means that your thoughts and the feelings they produce will have a direct effect on your gut. 

Managing your mental stress and processing your feelings will have a big impact on your gut. This is often overlooked. Here are some tips to get started:

• Practice deep breathing daily. This will calm your nervous system and put your body (and gut) at ease. Aim for 5 minutes a few times per day.
• Feel your feelings. Allow yourself to feel and process the emotions that are coming up for you. Use a technique that works for you – journal, talk it out, or do physical activity that allows you to get your emotions out.
• Reduce stress. This is a big one on it’s own. Stress hormones directly impact your gut microbiome. Try yoga, meditation, and fun activities to bring your stress level down.
• Sleep 7-9 hours per night. This is time for your body to rest and recover. It also helps your body deal with stress.
• Connect with loved ones. We underestimate the power of social connection on our health. Feeling connection and joy will put your body at ease, your gut included.

Movement

When you keep your body moving, all of your systems function more efficiently. Here are some tips for movement to reduce bloating:

• Walk for 15-30 minutes each day to encourage your bowels to move.
• Practice yoga. Postures like twists to encourage the release of gas in your intestines. Yoga will also help relax your mind and bring you into the present moment, great things for your gut health.
• Avoid long periods of strenuous exercise. If your gut is off, chances are your body is already under stress. Intense exercise can add more stress to your system which is counterproductive. Choose moderate exercise instead.

Other Remedies

As you’re working on your diet and lifestyle, here are a few things that might help you manage bloating when it comes on:

• Cool your gut. Bloating is a sign of inflammation. Use an ice pack to cool your gut (ideally through a towel to avoid direct contact with your skin) to help the inflammation settle. 
• Peppermint oil. You can use peppermint essential oil directly on your stomach when you’re bloated. Apply it to your skin and let it absorb. The peppermint oil will help break up the gas in your gut and reduce bloating.
• Magnesium spray. This works especially well if you’re constipated since magnesium will relax your muscles and allow your bowels to move.
• Digestive tea. There are dozens of different formulas in the tea aisle. Look for a combination of peppermint, fennel, and ginger to soothe your gut from the inside out.

As you can see, there’s no quick fix to resolving chronic bloating. There really is no replacement for a healthy diet and lifestyle factors that reduce stress and keep you connected to your body. 

It can be difficult to know where to start on your own. The Eats & Asana program is an 8-week step-by-step process that walks you through creating the foundation for a healthy holistic life. 

It includes a food framework to help you figure out what’s best for your body, as well as yoga and mindfulness practices to get you connected to your body. Want to know if Eats & Asana is a fit for you? Book your Body-Love Breakthrough Call here to find out more.