All of these holidays come with their own joys and challenges. The annual combination of drinking and diet pressures during NYE can be especially troublesome for individuals working on recovery considering the high rate of overlap between substance abuse and eating disorders: 

Approximately 50% of individuals with an eating disorder (ED) abuse or are dependent on alcohol or illicit substances compared with approximately 9% of the general population …

…Conversely, females who report alcohol problems and/or binge drinking were more likely to report recent ED symptoms …

  Source: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2788663/

During the hard work of ED recovery, it can be very easy for individuals to fall into the trap of “symptom substitution”.  This occurs when someone is refraining from acting on their eating disorder symptoms but begins to engage in, or increases their reliance on, other unhealthy behaviors such as binge drinking, drug use or self-injury.  Individuals who struggle with an ED and alcoholism can encounter an especially slippery slope during holidays like NYE that promote and normalize heavy drinking.      

If you struggle with substance abuse and find yourself challenged by the idea of the alcohol-focused NYE celebration, or you’re worried about how it might affect your ED recovery, it’s a good idea to plan ahead and create a recovery-focused party plan.  Here are a few tips and ideas to get you started:

Explore your options.  If your friends are planning an evening of bar-hopping, drinking games or other events that are heavily dependent on alcohol, it might not be the best option for you this year.  Consider other outlets…do you have neighbors, co-workers, friends from your church or synagogue, siblings, cousins or other family members who will be getting together to celebrate?  Check in to see if they may have a more balanced celebration in mind and could be more supportive of your recovery efforts. You may need to look beyond your most immediate social network to find what you need.

You CAN have fun while in recovery from an eating disorder and substance abuse; don’t convince yourself otherwise. It can be tempting to assume that there are no options for an alcohol-free evening on New Year’s Eve, but resist the urge to isolate as an alternative.  Sitting at home by yourself watching the ball drop in Times Square might seem like the safe option now but could set you up for feelings of loneliness, depression and negative thoughts as you head into the new year.   Try, instead, to connect with at least one other person and plan something special like going to see a movie or a concert, or catch a comedy show. 

Identify a sober buddy. If you are looking forward to attending a NYE party and you know there will be alcohol there, find out if there is anyone else who will be abstaining from alcohol, and team up for support.  Don’t limit yourself to other people in recovery; consider your friend’s wife who is 6 months pregnant and not drinking, or your friend who is a nurse and has to leave the party to go straight to work at 2 am.  Create alliances to help safeguard your recovery.  At the very least, let your host or a good friend know in advance that you won’t be drinking so they can help alleviate any pressure to do so on the night of the event.

BYO.   Just because you are choosing to focus on recovery and may be abstaining from alcohol doesn’t mean you shouldn’t participate in the midnight toast. In fact, if you’ve been working hard on getting well and finding happiness outside of the eating disorder and/or alcoholism, you probably have a lot of reasons to celebrate the arrival of the New Year, and toast to the progress you’ve made thus far.  Pack your own bottle of sparkling cider and raise your glass in your own honor.

Fun alternatives. If recovery-focused plans fall through or just don’t seem to be coming together, consider some creative alternatives like offering to babysit your nieces and nephews or a bunch of the neighborhood kids.  Put your energy into creating a fun, kid-centric New Year’s Eve celebration for them that you can enjoy too.   Think silly string, noise makers, confetti and some glittery dress-up outfits from the thrift store.

Safety First.  Even if you don’t struggle with substance abuse, but you know you will be drinking on NYE, aim for moderation and be sure that you have a safe travel plan in place.  Either stay-the-night at your host’s house or arrange for a trustworthy designated driver. You can also look into public services in your city that offer free rides home on NYE.  If you’re in the Baltimore area you can call  877-963-Taxi to take advantage of the Tipsy? Taxi!

#DitchingDieting  Be prepared to be bombarded with new year’s resolutions and people’s new diet plans in the weeks that follow.  In an attempt to balance those triggering and unhealthy messages, set up a system in advance to expose yourself to more accurate information about dieting and engage in a body-positive community.  If you’re on Twitter, follow the hash tag #DitchingDieting, and learn more about the toxic diet culture in this post, Dare to Resolve to Ditch Dieting  from Adios Barbie. 

As the year comes to a close, remember that your recovery, your happiness  and your well-being is worth more than a few hours of partying on New Year’s Eve.  Try something new this year by allowing yourself the time and space to celebrate in a way that is safe and supportive of your emotional growth and your current stage of recovery.  Strive to be mindful and present as you welcome in a year of gratitude, positivity, strength and confidence.

Happy New Year from The Center for Eating Disorders at Sheppard Pratt!   

“I’m having a fat day.”

“Does this outfit make me look fat?”

“I can’t go on that date until I lose more weight – I’m so disgusting.”

Have you ever uttered these words? Have you thought them? Heard other people say them? These types of statements have become far too acceptable as part of our every day speech and social conversation. In an effort to combat this way of speaking to ourselves and others, Tri Delta Sorority launched their fourth annual Fat Talk Free Week going on right now, October 16-22, 2011.

The following description of this initiative is posted on their website:

Fat Talk describes all of the statements made in everyday conversation that can contribute to women’s dissatisfaction with their bodies by reinforcing the thin ideal. Examples of fat talk may include: “I’m so fat,” “Do I look fat in this?” “I need to lose 10 pounds” and “She’s too fat to be wearing that.” Statements that are considered fat talk don’t necessarily have to be negative; they can seem positive yet also reinforce the need to be thin –“How do you stay so skinny?” or  “You look great! Have you lost weight?”

Fat Talk Free Week, our cause campaign in support of Reflections, is an annual week-long event to raise awareness about the damaging effects of Fat Talk. We’re encouraging everyone to change the conversation to create a more positive body image for women everywhere!

Negative body image is one of the most persistent symptoms of an eating disorder. In fact, for many people, their eating disorder symptoms will be well under control before their body image begins to improve. This is a frustrating experience that can also be very triggering, leading some, unfortunately, to revert to their eating disorder behaviors. Fortunately, there are some steps you can take to actively work on nurturing and accepting your body. There’s still time to enlist some friends or family members to take part in Fat Talk Free Week to support you in creating a world less focused on appearance and unrealistic body ideals.

Stop Fat Talk: Instead of talking with others about your appearance, start conversations about which classes you are taing, your weekend plans or how you are feeling that day. Compliment others on their accomplishments, style, or humor instead of highlighting their appearance or weight. If others are engaging in fat talk, politely redirect the conversation or let them know about your goal for the week and encourage them to join in.  You can connect with others on the End Fat Talk Facebook Page.

Make a List, Don’t Check it Twice: On one half of a piece of paper, write a list of the things you dislike about your body. On the other half write the things that you like about your body, you accomplishments and your personality. Tear off the half that details the negatives and rip it up into pieces. Throw it in the trash where it belongs! Put the positive half somewhere that you can look at it frequently to remind yourself of your great qualities.

Treat Your Body: This would be a great week to schedule a massage or a pedicure. Strapped for cash? Check out local spas that might have student discounts or get some friends together and swap accessories that emphasize your favorite feature. Sometimes, it is a treat to simply take a nice, long shower at home and actually take time to enjoy the scents of the shampoos and soaps that you use.

Apologize: It may seem silly, but every time you catch yourself thinking a negative thought about your body, pause and apologize to your body for being so harsh. Instead, try to express your gratitude for what your body does for you. For example, if you are thinking your thighs are too big, stop and thank your legs for giving you the ability to walk from place to place.  You might even want to write your body an apology letter for having been so critical in the past. Then write your resolutions for how you will treat it better in the future.

Get Creative: Tap into your inner artist and create a poster for CED’s 6th Annual Love Your Tree positive body image and poster campaign.  Colleges and  student organizations in the state of Maryland can even request a free Love Your Tree creative workshop for your campus facilitated by the program’s creator, Julia Andersen.  More details here.

Out with the old, In with the new: This would be a great week to do your body a favor and get rid of any old clothes that don’t fit or simply don’t make you feel great when you wear them. What is the point of holding onto jeans that don’t cooperate with your body? They’re only taking up space in your closet, and you could be focusing on the jeans that fit you and flatter you now. Host a clothing drive in your dorm or with your friends; donate those clothes to Goodwill or take them to a consignment shop. Everyone wins!

We at The Center for Eating Disorders encourage you to sign the Fat Talk Free Week Pledge.  Over 3,000 other people have already made the commitment to befriend their bodies, will you?

Remember, Fat Talk Free doesn’t have to end on Friday.  See how much better you feel when you focus on life outside of clothing sizes, diet goals and the media’s harmful messages about beauty. You may find that you want to make it a daily commitment.  Need a little extra motivation?  Check out Positive Body Image is Always In Season: 7 Tips for Year-Round Body Image Boosting and join us on Facebook.

***

Written by Jennifer Moran, PsyD. as part of CED’s 8-part college blog series for students struggling with disordered eating and body image concerns on campus.

Merging positive body image & creative arts in schools and on campuses across Maryland

July 15 – December 16, 2011

WHAT is Love Your Tree?

Love Your Tree is an arts-based body image campaign based on the work of author and activist, Eve Ensler.  Ensler’s award winning play, The Good Body sends a message to stop hating our bodies and encourages us all to challenge society’s narrow definition of beauty. The Love Your Tree program was created six years ago as a creative avenue for this important message to reach young people in schools and organizations throughout our state and beyond. Middle school, high school and college students from across Maryland are invited to create and submit original posters that illustrate their positive response to the phrase, “Like a tree, my body is…”. This campaign provides students with an opportunity to use art as an avenue for learning about and expressing messages of self-acceptance and appreciation for body diversity.  Center for Eating Disorders staff are available to provide free, on-site Love Your Tree workshops for schools and youth organizations wanting to take part in the campaign.

WHEN:

Love Your Tree workshops are offered August through December of 2011.  Call (410) 427-3886 or email kclemmer@sheppardpratt.org to schedule.  Poster entries must be submitted by December 16th, 2011.

WHO:

Middle School, High School and College-age students throughout Maryland can participate in groups, classes, organizations, or as individuals.  One poster per person.  Educators, counselors, youth leaders and parents are encouraged to help facilitate participation in the campaign.

HOW TO GET INVOLVED:

Schedule a workshop and/or download the following documents for details on how to submit a poster:

• 2011 Call-for-Posters (pdf)
• Student Artwork Registration Form (pdf)
• All artwork MUST reflect original student ideas and designs.
• Poster entries must be no smaller than 9″x12″ and no larger than 12″x18″.  Only two- dimensional media will be accepted.
• For more information, contact the CED Outreach Department at (410) 427-3886 or email kclemmer@sheppardpratt.org.

MORE INFO:

The campaign will culminate in February 2012 with a special recognition ceremony and a public exhibit of student artwork.  Students will receive awards for their artwork and one poster will be chosen for professional reproduction and promotion of the Love Your Tree message.  You can check out photos of the 2010 poster exhibit and reception here on our Facebook page.

The campaign’s central theme, Love Your Body, Love Your Tree encourages self-awareness, media literacy, health and well-being, advocacy and an appreciation for the diversity of beauty.

As an author and international body image activist, Orbach lectures extensively worldwide.  On October 2nd, 2011 we are excited to welcome her to The Center for Eating Disorders at Sheppard Pratt in Baltimore where she will be presenting a free talk for the community entitled, Navigating Our Culture’s Body Anxiety and Finding Body Confidence. You can get the details and reserve your seats for the event here.

Susie: Body anxiety: Waking up and worrying whether it is going to be a good day or a bad day in relation to food; scrutinizing your body –dreading it will have the faults you see there, hoping it won’t; feeling pierced throughout the day with negative body thoughts; making plans to change the way you eat, exercise because you must ‘punish yourself’ and so on

Body confidence: waking up and feeling your physicality; reflecting on what you are doing that morning and what you might want to wear. Eating just what you want and relishing it when you are hungry. Moving your body because it feels good. Enjoying going about your life trusting your body will be there in a good way with you.

Q: In your opinion, where does the responsibility lie for this culture of extreme body dissatisfaction we have come to accept as the norm?  With whom does the responsibility lie to change it?

Susie: Big questions I hope to answer in my talk…The important thing is that whether in advertising, the media, food industry, the beauty industry, there are things we can to do change the situation. We need bold strategies from the individual, to the corporate to the political governmental

Q: What would you say is the biggest cultural myth that affects body image and/or weight struggles?

Susie: That the diet industry is on our side. It isn’t. It is part of the problem not the solution

Q: You have played an integral role in the creation of an international movement called Endangered Species.  What is the mission of this project?  In what ways has the project begun to accomplish its goals and what is on the horizon?  How can individuals contribute to the movement?

Susie: Come and join us one and all…set up a group in Baltimore, propose a project or join one of our existing projects. You are really welcome and needed.

Endangered aims to transform the culture that makes us afraid of our bodies and their appetites. We launched this year on the 100^th Anniversary of International Women’s Day. In London we are working with Parliament, with Girl Guides, with the Y, with many different Body Activist Groups – some in Fashion, some in education,  to take on those industries which grow fat on making girls and women, and increasingly men, feel wary of their bodies and their desires.

*Check out some great highlights from the Endangered Species Summits compiled by  Elena Rossini who is also the director of the upcoming documentary, The Illusionists.

Q: Many people, especially individuals with eating disorders, often struggle with intensely comparing themselves and their bodies to other people.  What do you think are the origins for this process and what roles do you see body competition and comparison playing in our society today?

Susie: Body competition is destructive and ubiquitous and not made easier by the cosmetic surgery industry, photo shopping and celebrity culture. Our visual culture is so full of images of people that don’t actually exist and it is very damaging.

Q: In your experience treating individuals with eating disorders and body image disturbances, what one piece of advice would you offer to individuals working towards recovery and body acceptance?

Q: Susie: Look back at pictures of yourself from a few years ago when you thought you looked awful (if you kept them), the odds are, you’ll find you were quite ok, lovely even. Then reflect upon the sad fact that you didn’t trust you looked ok then but you did so perhaps you have to risk feeling a tiny bit ok now…….

But in truth I wouldn’t give one piece of advice! It would depend on the individual….

Q: What keeps you hopeful that we will be able to push back against society’s damaging messages with regard to body satisfaction?  Do you think we will see real change in the way future generations relate to their bodies?

Susie: I am deeply pessimistic. But I also think: what choice do we have but to challenge the hurt and the vicious attacks on bodies. What gives me hope are the number of body activists out there – young, old, across cultures and class who are insisting on something more humane in relation to our bodies.

Q: After attending your community talk in Baltimore on October 2^nd, what primary message do you hope individuals will take from your presentation and put into practice?

Susie: Gosh, that’s tough. We are all individuals and will take and give different things to the day and so what hits home will vary, but I hope it is the determination to make peace with our bodies.

*        *       *

We hope so too.

Do you have your own questions for Susie Orbach? Join us in Baltimore on October 2nd for the chance to ask.  A reception and book signing will follow the presentation.  Attendance is free but seats are limited – don’t forget to RSVP.  Get details HERE.

Are you a treatment professional?  You may also be interested in the continuing education event taking place earlier the same day:

October 2, 2011 (8:00-11:00am) The Body in Therapy: An In Depth Look at Countertransference and the False Body with Susie Orbach, approved for 2.0 CME/CEU credits.  Download the program Flyer (pdf)

Advertisers commonly alter photographs to enhance the appearance of models’ bodies, and such alterations can contribute to unrealistic expectations of appropriate body image – especially among impressionable children and adolescents. A large body of literature links exposure to media-propagated images of unrealistic body image to eating disorders and other child and adolescent health problems. The AMA adopted new policy to encourage advertising associations to work with public and private sector organizations concerned with child and adolescent health to develop guidelines for advertisements, especially those appearing in teen-oriented publications, that would discourage the altering of photographs in a manner that could promote unrealistic expectations of appropriate body image.

Its important to note that eating disorders are biological illnesses with a myriad of  genetic, hormonal and neurobiological factors.  Just as parents do not cause eating disorders, nor do airbrushed magazine ads. (In fact, Carrie Arnold over at Psychology Today’s Body of Evidence does a great job of examining this aspect of the AMA’s statement).  But our hope is that this new policy is not just focused on removing a risk factor for those who may be genetically more susceptible to the “thin ideal”.  A society saturated with computer-generated images portrayed as real bodies is unhealthy and harmful whether it contributes to an eating disorder or not.   Its harmful to females and males.  Its harmful to kids and adults.  Its harmful for anyone that struggles with negative self-esteem or body image.  In this way, the issue of photoshop and media ethics is more than an eating disorder prevention issue but one that addresses self-esteem and body image on a societal level.

While some will say the policy doesn’t accomplish enough, its encouraging to see a well-respected, national organization like the AMA acknowledging the issue and prompting further attention to it. What’s most encouraging is that this recent action by the AMA, seems to be part of a larger momentum of change including the Girl Scouts’ announcement of its’ project, Healthy MEdia: Commission for Positive Images of Women and Girls which is being co-launched by the National Association of Broadcasters (NAB), the National Cable & Telecommunications Association (NCTA), and The Creative Coalition.

The new policy also arrives amidst several specific wins in the fight against harmful media practices surrounding weight, food, beauty ideals and sexualization.  Most recently, the Federal Trade Commission (FTC) won a settlement against Beiersdorf, Inc. (parent company of Nivea) Inc. that prohibits them from making continued false claims that its Nivea My Silhouette! skin cream can reduce consumers’ body size.  In June, the National Eating Disorders Association (NEDA) publicly applauded Yoplait for agreeing to pull a troubling ad campaign after being warned by NEDA that it normalized dangerously disordered thoughts around food and weight.  And thanks to international body image advocates Sharon Haywood, Melinda Tankard Reist and more than 5,000 signatures on a petition at Change.org, major networks MTV and VH1 both agreed to ban a violent and misogynistic music video starring Kanye West and other high profile music stars.

Lots of individuals and organizations are pushing back against the tide of false bodies, diet myths, weight prejudice and general negativity in the media.  They’re making great strides in the promotion of positive body image, self-esteem and overall health (vs. weight).  In addition to those we mentioned above, here are just a few more organizations and individuals that are doing good and speaking out for change:

• Endangered Species
• Adios Barbie – The Body Image Site for Every Body
• The Health at Every Size (HAES) Community
• Pigtail Pals - Redefine Girly: Let’s Change the Way We Think About our Girls
• Jean Kilbourne (and her extensive list of media literacy resources)
• Center on Media & Child Health

When it comes to body image and media literacy, what other successful campaigns and positive social changes have you noticed lately? 

Join the discussion and check us out on Facebook & Twitter.

So what can you do if summertime stress has you low on body confidence?  Can you make it through the barrage of destructive messages this summer and still come out okay?  Better yet, can you use it as an opportunity to gain confidence, positivity and strength?  We say yes, you can! Here are some suggestions:

Talk back. Okay, maybe this goes against everything your parents ever told you but certainly they won’t mind a little attitude if directed at the media and not at them.  Dispute harmful summer body myths with positive self-talk, and say it like you mean it…

“No one can tell me what I can and can’t wear; I will find and wear a swimsuit that fits and flatters my body JUST AS I AM instead of trying to change my body to fit into a pre-determined size or style.”

“I refuse to miss out on fun opportunities in my life because some magazine tells me I’m not skinny enough, tan enough or muscular enough to be seen in a bathing suit.”

Stop and smell the roses…literally and figuratively.  Grow a garden, plant a tree, feel the grass between your toes, and breathe in the sweet summer air.  Sit outside and read a good book feeling the warm sunshine upon your face.  Look up in the night sky and gaze at the stars.  Be mindful of the scenery and sounds around you this summer. Sail on a boat, take a nature walk, listen to the rain on the roof during a thunder storm.  Enjoy all of your five senses with gratitude, and remember to give your body credit for allowing you to do all of these awesome things.

Accessorize. It can be fun to sport a great sun hat or trendy sunglasses that make you feel great and don’t have a size on their tag.  And while those accessories are eye-catching, we’d argue that the best beach bodies are those adorned with confidence and a smile.  If authentic confidence is hard for you right now, practice the “fake it until you make it” technique consistently, especially if you are going to be around young kids or adolescents who will be modeling your body image behaviors.

Teach others about a healthy lifestyle and show them the power of your positive energy.  Refrain from reading articles focused on weight, and talk often about how good health has nothing to do with the number on a scale.  Remind yourself and others that pressures from society regarding body size are unrealistic, unhealthy and dangerous.  Spend extra time with supportive friends and loved ones who also understand, appreciate, and embrace a diverse definition of beauty.

Change it up! Wear a different color, try a new sport or connect with a new friend.  Take a day trip somewhere you’ve never been or try a hobby you were always curious about.  Relish in the extra hours of sunlight and remember that a changing of the seasons is not about how you look in a bathing suit, but rather how you live your life.

Be kind. Treat your body, and other people’s bodies, with respect and dignity.

We’ve said it before… and we’ll say it again: Dieting does not work.  In fact, dieting damages your physical and mental well being. Chronic dieters are more likely to be depressed, have low self-esteem and most will end up at higher weights than they started. There’s a reason counting calories and adding up meal points were not included in our list of fun things about summer.   Summer is bound to go by quickly… try spending your time and energy on things that are actually enjoyable and beneficial.  Dieting is neither of those things.

Need a little motivation? Check out the first ever National Swimsuit Confidence Week taking place this week, May 23-27.  The movement, launched by Lands’ End, was created to celebrate women of all shapes and sizes, inspire them to embrace their swimsuit beauty and to have fun this summer.  Each day Lands’ End is giving away 10 Lands’ End Swimsuits, 10 Lands’ End Beach Towels and announcing exclusive promotions on Twitter. Find out the schedule and more at Mom Spark.

Let’s welcome summer and bid farewell to any lingering anxiety.  We hope you can spend time appreciating where you and your body are in this moment. What are you doing to make the best of your summer and to turn the bathing suit blues into body confidence? Share your strategy on our Facebook page!

Find out more about The Center for Eating Disorders at Sheppard Pratt at www.eatingdisorder.org.

Blog contributions by Amy Scott, LCPC

Today is the 9th annual International No Diet Day (INDD).  The campaign was started in 1992 by an author in Britain who had gone through her own recovery from anorexia. What started as a gathering in her living room has grown into a celebration of beauty and health across the globe.

Here are 20 ways you can get involved with the international celebration of INDD…

1. The obvious: Take the No Diet Pledge (Don’t forget to print it out as a reminder.)

2. Review the facts.  Dieting rarely works. 95% of all dieters regain their lost weight and more within 1 to 5 years.

3. Do some research.  Next time you see a diet ad, read the extra fine print under the before/after pictures.

4. Throw out your scale.  While physically chucking that bathroom scale out a second-story window and watching it break into pieces below sounds exciting, there are obvious risks with that tactic.  Consider these alternative methods:

• Donate it to a thrift store (bonus = tax write-off for donations!)
• Hand it over at your next therapy or nutrition appointment
• Wait by the road on trash day and hand it directly to your Garbage Collector

5. Use the money you planned to spend on diet products to get a massage, visit a museum,  send a gift to an out-of-town friend, OR deposit it in a savings account.  We promise it will be more fulfilling.

6. Check out some of our favorite websites and bloggers that advocate a non-diet approach to healthy living for people of every size.

• Linda Bacon, PhD and Health at Every Size
• Evelyn Tribole, MS, RD and Intuitive Eating

7. Recycle any weight-loss magazines or diet cookbooks.  Get creative and turn them into crafts, rip-out the pages and use them as packing paper for breakables.  Or simply thrown them in the recycling bin.

8. Better yet: cancel any ongoing subscriptions to diet-laden publications.

9. Do a spring cleaning of your closet.  Donate clothes that don’t fit or don’t make you feel good in your body.  Remember,clothes are meant to fit your body, not the other way around.

10. Start living.  Do the thing you’ve been putting off until you lose X pounds. Go to the beach, take a salsa dancing lesson, go mountain climbing.

11. Reach out for support. If chronic dieting and an intense focus on weight loss has led to serious problems with eating disorders, dangerous weight-loss attempts or feelings of depression,  seek professional help.  (Not sure if you really need help?  You can start with this confidential, self-assessment quiz to find out).

12. Are you a parent, pediatrician, educator or childcare provider?  Help cultivate a new generation of non-dieters by teaching children to be competent eaters from the start.  Check out these great feeding resources:

• Ellyn Satter and The Division of Responsibility
• Dr. Katja Rowell at Family Feeding Dynamics

13. Make a list of 10 positive things your body does for you. Hang it on your mirror.

14. Wear something you love and feel comfortable in

15. Spread the word. Copy the picture above and post to your Facebook profile.

16. Connect to nature.  Find some beautiful scenery, sit, relax and be inspired by the natural ability of living things to nourish themselves without external cues from diet companies.   You have the same ability.

17. Feeling crafty? Instead of trashing the bathroom scale, consider taking it apart and turning it into an art project representing your freedom from dieting.  (Side note: If you do this, PLEASE send us a pic and we will post on our facebook page!)

18. Compliment a friend on a quality not related to appearance OR tell someone you love what makes them beautiful without using words that describe body size, weight or appearance.

19. Add up all of the time you usually spend weighing yourself, counting calories, reading weight-loss articles, feeling badly about your body, or thinking about food.  Make a list of all the things you’d rather be doing with that time.  Start doing them.

20. Keep on going.  Just in case 20 ideas wasn’t enough for you, here’s a list of “50 Ways to Lose the 3 Ds: Dieting, Drive for Thinness, and Body Dissatisfaction” from The National Eating Disorders Association.

The Center for Eating Disorders at Sheppard Pratt fully supports the goals and values of International No Diet Day on May 6th and all year long.   We hope you have a chance to try at least one of the ideas today, but remember that they don’t expire.   These 20 ideas represent steps you can take at any time to start changing your relationship with food and weight.

If you or someone you love is struggling with an eating disorder, please visit our website at www.eatingdisorder.org or call us at (410) 938-5252 for information about treatment and support.

Check out these two ads for almonds found in Men’s Health - a men’s fitness magazine.   Despite the magazine’s title and efforts at health-focused articles, most readers would agree, the general tone of the magazine is usually just as image-focused as any women’s fashion magazine.   Focus on health often seems secondary to the focus on rock-hard abs and a heavy dose of scantily-clad women.  However, we found the following almond ads were somewhat effective at marketing the product in a healthful and holistic way without focusing on the body. What do you think?

“A Handful of Good News…because they’re packed with great stories to tell. Like how just a handful a day gives you 6g protein, 3.5g fiber and can even help you maintain healthy cholesterol levels.”

“A handful of jet fuel. Grab a snack that’ll give you a boost anytime, anywhere. A handful of heart-smart, nutrient-rich California Almonds with 6 grams of protein power can be just the lift you need. It can even help you maintain healthy cholesterol.”

To be honest, we were fairly surprised to see an ad for anything in this men’s fitness magazine that didn’t include a photoshopped close-up of a chiseled body.  But we were  pleasantly surprised to see these ads focusing on health vs. weight and even highlighting the utility of the body vs. how it looks.  Eating for nourishment and strength to do the things that we enjoy – for example, playing with your kids – is a healthful concept that we fully support and one that is also important throughout the eating disorder recovery process.

We were fully prepared to give this company an A+  for their marketing messages until we found the ads’ female counterparts in Real Simple, a women’s magazine that generally delivers a better-than-average display of body/size diversity and emphasizes physical and mental well-being.  Notice the difference in the  marketing  of the same exact product when it is targeted towards women?

“A handful of chocolate-covered permission. Looking to maximize goodness and minimize guilt? Satisfy more than just your sweet tooth with the antioxidant-rich duo of dark chocolate and California Almonds.”

“A handful of no regrets…Want a simple snack without the guilty aftertaste? Make sure your heart-smart, nutrient-rich California almonds are always within reach. Just a handful a day can help you maintain healthy cholesterol levels.”

Internal feelings of “guilt” and “regret” are introduced to the female consumer where previously existed “good news” and “fuel”.  A very different message gets portrayed – one that implies women should rely on external permission to have a snack instead of their own body’s internal hunger cues and legitimate need for nourishment and strength.  These ads also suggest that women should feel guilty or experience regret if they eat certain foods.  These are not uncommon experiences for individuals who struggle with disordered eating*, and it is often this very cycle of eating and the subsequent guilt/regret that perpetuates chronic dieting and many of the symptoms involved with anorexia, bulimia and binge eating disorders.  While extreme dieting and eating disorders are a growing problem for both females and males, this marketing campaign clearly capitalizes on the female experience.

Ads such as these do not cause negative body image or disordered eating by themselves.  However, they help to perpetuate unhealthy beliefs within a culture that is already saturated with mixed message about food, weight and an obsession with unrealistic beauty ideals.  Most interesting in this example may be the clear distinction between the two genders.   It’s essential to educate youth and adults about media literacy so we can collectively begin to protect ourselves and our families from the repercussions.  It’s also important to remember that sometimes the very subtle messages about how we “should” relate to food are even more invasive than those with obvious intentions to mislead us.

Be a critical viewer of the media.  Question the images and the advertisements you come across.  Compare ads that are targeted to different genders, ethnicities and ages.   Ask yourself what messages they are sending and what effect they might have.

Do you consider yourself to be media literate?  How do you resist subtle messages like the ones discussed above? Leave a comment below or join the conversation on our Facebook Page and follow us on Twitter.

*Disordered Eating: A significant deviation from normalized eating patterns that may include dieting, fasting, bingeing, or skipping meals. Disordered eating disregards internal regulation of hunger and fullness and provides the body with much more or much less than the body needs to function properly.  Instead of feeling good after a meal, someone who has disordered eating will often experience feelings of guilt, shame, discomfort, fear or discontent.

The end of a calendar year brings with it endless conversations of new year’s resolutions.  Setting these notoriously lofty goals is often an attempt to pull oneself out of the seasonal funk that can settle in with shorter days, colder weather and a barrage of holiday stressors.  When people make resolutions, it is often done with the intent to completely overhaul their life.  They look to make a sweeping change that will fix all that is wrong, and get them back on the “right track”.  Unfortunately, this particular type of goal setting usually backfires – as evidenced by the fact that most people end up making the same exact resolutions year after year.

New year’s resolutions also send a message that today doesn’t count – it gives us permission to stay unhappy or unhealthy ”just a little bit longer” until January 1st rolls around. This could mean different things for different people depending on whether you are working towards recovery from an eating disorder, still struggle with chronic yo-yo dieting or are trying to quit smoking.  So, how do you pull yourself out of the winter blues without jumping on the resolution bandwagon?  Here are a few ideas to get you started…

1.  Don’t wait.  Start making small adjustments today that have nothing to do with food, eating, or your weight. Creating small but positive disruptions in your daily routine can help you stay grounded and may even help to break a cycle of negative thoughts or eating disorder symptoms that are associated with certain places or a time of day.

• Try taking a different route to work or school.  This small change could open up new possibilities, even if its just observing the new scenery or discovering a park along the way that you never knew existed!  Who knows, you may even find out that your new detour involves less traffic or fewer lights.
• Do some interior designing.  Consider rearranging some furniture or updating a picture wall inside your house or apartment.  Visible changes such as these can offer a sense of renewal without the obligation or pressure.
• These are just a few examples…you can come up with your own ideas for “minor adjustments” and share them on our Facebook page.

2. Setting goals is a great thing but not if the goal is unrealistic, unhealthy, too vague, or involves intense pressure to succeed.  All of these characteristics can make it very difficult to follow through with a resolution.  Instead, focus on taking small, concrete steps forward in the direction of balanced living.

• If you tend to make resolutions that are unrealistic and unhealthy…“I have to get myself to the gym.  I’m going to purchase a membership and force myself to go everyday, no matter what.”
  • Try this instead: “I will commit to going to one or two community yoga classes by the end of the month and work on developing a positive and supportive relationship with my body.”
• If you tend to make resolutions that are vague and counterproductive… “I need to lose weight by the summer so I’m really going to stick to my diet this year!”
  • Try this instead: “I give myself permission to stop dieting and to trust my body. If I need the help of a professional nutritionist to do this, I will seek one out.”
• If you tend to make resolutions that leave no room for error and put a lot of pressure on you to succeed…“As of January 1st, I am never going to act on my eating disorder symptoms again.”
  • Try this instead: “Before the week is over, I will call and schedule an appointment to begin seeing a therapist.” This is an example of a small but very meaningful task that can result in long-term change.  If you already see a therapist, consider this instead: “In the next week, I will use at least one new support or coping skill that I’ve never tried before.” Examples include: attending a support group, journaling, or enrolling in art therapy.

3. Now that you’ve resolved NOT to make a resolution, how are you going to cope with everybody else who feels inclined to talk about resolutions, weight loss and diets all of the time?

• Be the bearer of accurate news.  When your friends start discussing the new diet they will begin on January 1st, inform them about why diets don’t work and be sure to let them know that 98% of the people who go on diets gain all of the weight back and that half of them gain back more than they lost.
• Try out the “shock and awe” technique. As others start to bemoan their hips and curse their thighs while resolving to change their bodies in the new year, employ the element of surprise – say something  NICE about yourself and your body. Body bashing has become such an accepted form of conversation (especially around the holidays) that when someone (You!) is able to reflect positively on their own body, people are seriously caught off guard and may think twice about their own statements.  Try one of the comments below or come up with a few of your own!
  • “I am so grateful for all of the things my body allows me to accomplish.”
  • “I’m much more concerned about feeling strong and healthy than I am about fitting into a particular size.”
  • Even if you are not at a point in your life, or in recovery, where you actually believe these statements, say them anyway.  Saying them out loud helps move you in the right direction toward real change.  You will not only have helped yourself, but you will steer the conversation away from a negative place and become a role model for positive body image.  This is particularly important if children and adolescents are within earshot of the conversation.

Here’s to a hopeful 2011 full of balance and mindfulness!

If you have any questions about eating disorders, please call our admissions coordinators at (410) 938-5252 to speak confidentially about your concerns and treatment options.  Additionally, you can visit our website at www.eatingdisorder.org for more information, including an interactive on-line quiz that can help determine whether you, or someone you care about, might have an eating disorder that requires professional treatment.

A special GUEST POST by writer and editor, Dara Chadwick…

Dara Chadwick is the author of You’d Be So Pretty If… Teaching Our Daughters to Love Their Bodies—Even When We Don’t Love Our Own.  A former magazine staff editor, she’s a New England-based freelance journalist specializing in health, wellness and lifestyle topics. Her work has been published in magazines such as Shape, Parenting, Working Mother, Family Circle, Woman’s Day, Better Homes & Gardens, For Me and VIV.

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Can you believe the holidays are upon us again?

I always find myself getting reflective during this season, as one calendar year winds down and we prepare to begin another. It’s a good time to think about where I’ve been, what I’ve accomplished and what I’d like to see unfold during the upcoming year. It’s a time to take stock of habits — healthy and unhealthy, productive and unproductive.

There’s great value sometimes in looking to the past. I found that to be true while writing my book, You’d Be So Pretty If…: Teaching Our Daughters to Love Their Bodies — Even When We Don’t Love Our Own. In it, I dug into my body image past to examine how my mother’s feelings about her body had affected my feelings about mine, and how my feelings were shaping my daughter’s feelings about her own body. As moms, we create a body image legacy for our daughters through our behavior and attitudes toward our bodies — just as our mothers created a body image legacy that they passed to us.

Some of us find that idea frightening, particularly if we didn’t grow up feeling good about our bodies. The idea that we could unwittingly pass those feelings of shame and even self-hatred on to our little girls is unsettling. It’s true that we moms are a powerful force in shaping our daughters’ future relationships with their bodies. But the good news is that we also have the power to change that legacy by changing the choices we make each day.

We don’t have to be perfect or look like supermodels to raise girls who feel good about the bodies they have. Here are five ways to set a positive body image example for your daughter today — no matter how you feel about your own body:

• Change your tune. If you’re usually harsh or critical about your appearance in front of your daughter, make sure she hears you say at least one positive thing about yourself each day.
• Don’t do comedy. It’s OK to laugh together — even about your bodies, occasionally — but don’t make your butt the “butt” of every joke.
• Corral your compliments. Resist the urge to focus on weight when doling out compliments to family and friends.
• Examine your example. Don’t refuse to wear a bathing suit or dance at a wedding because you think you’re too big or don’t look right. Do what you can to feel your best, then forget it.
• Skip the mirror. Resist the urge to constantly re-check your look in mirrors, store windows or any other reflective surface. It’s OK to just let the obsession go.

Simple changes like these can lead to a shift in the way you feel about your body — and the way your daughter feels about her own. If you resolve to do one thing differently in the New Year, resolve to be conscious of the body image legacy you’re creating. You can change it. The choice is yours.

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We’d like to extend our gratitude to Dara Chadwick for sharing this post with us as the New Year approaches.  If you’d like to find out more about Dara Chadwick and her book, visit her website, www.darachadwick.com and her blog,  www.youdbesoprettyif.com. You can also follow her on twitter @DaraChadwick.

You can also follow the Center for Eating Disorders at Sheppard Pratt on Facebook and Twitter (@CEDSheppPratt)