Orthorexia is the New Anorexia, and It’s Not Cool

Social Media is bursting with #BodyPositivity #LoveYourself and #ICanSoYouCan to messages seemingly aimed at the average health conscious woman. At face value it seems like a pretty brilliant and groundbreaking trend that’s taking over. People are going to fitness events more, we are health conscious now thanks to a decade of public health campaigning.

Dig a little deeper and there’s another layer to this trend. People who have recovered from eating disorders posting transformation pictures from then and now. They’ve usually managed a level of good weight restoration – which is great. They often claim psychological healing from the eating disorder too, and who wouldn’t believe that when someone has restored and maintained their weight? That is what eating disorders are all about right? Weight. No, nope, nada, that statement couldn’t be any more wrong. Eating disorders are a psychological illness and mending the mind takes much longer than weight restoration.

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Especially when those same people are posting comparison shop of body shape and muscle with their weight displayed in numbers on each picture to prove that you can be smaller and leaner at a higher gravitational mass. The point seems to prove that weight loss doesn’t always count for stronger and weight gain can mean a leaner body. I don’t know when it was discovered hat muscle is more mass dense than fat. I think it was a long time ago. The proportionate representation of a Kg of each next to each other send this message home enough. I don’t know about you but I don’t need six packs and weight numbers emblazoned across two pictures to show me as well.

Back to the #BoPo trend, why am I sceptical of the complete recovery claims and love yourself campaigns by some influencers? Because the same woman pushing these messages of self-love seems to have migrated from one way of obsession over her body and food to another. I know, it sounds hypocritical considering my ED past and that I’m now studying nutrition, but hear me out on this.

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I’ll be frank, seeing your perfectly lean body, with no cellulite or wobble with a six-pack and long blonde hair (Why are so many successful influencers white and blonde?) does not encourage me to feel all #bopo about myself. The lack of diversity amongst the influencers is a whole other matter but in this instance I think what has really occurred is a shift from one beauty ideal to another in the last decade. This woman has successfully transitioned with the trends, from skeletal to sculpted. I further this stance by pointing out the body positive and self love messages still all revolve around “I love what I see in the mirror” or how they look clothed, barely clothed and basically it all revolves around reflections. Self love isn’t found in your reflection, it is deeper than that. Imagine a couple who are shit hot, heck, I hear this is what Love Island is about – what happens when they irritate each other or age, or sag – will they still be in love if it’s all based on a skin deep love? Anyone will tell you these kinds of relationships are shallow and won’t last at the very least.

Going back to the body trends. In the 90s we had heroin chic, then that was deemed too dark so we transitioned to 2006 with Nicole Richie, Paris Hilton, Lindsay Lohan, Mary-Kate Olsen who could be summed up at the time as bones, bones and more bones. They were idolised as the beauty ideal, put on a perfection pedestal that translated to being as skeletal as possible without being sectioned or dying because then you kind of lose by default. Thinspo became a thing, and sometimes the ones who did die from their eating disorder were further idolised by many as being the ultimate goal. These people were as unwell as it sounds. Many were genuinely unwell, how do I know? I was one of them. However, the mass media (this is pre-social media boom) perpetuated these images, this ideal and humiliated any celebrities who had cellulite by blowing the picture up in their magazines and encircling said fault with a fat red circle.

We’ve moved on from that. Its been 10 years after all. However, the retaliative movement was health and fitness: strong is the new skinny, suns out guns out and all that jazz. It’s not all bad, but there is a dark under layer of migration of pathology with food, body image and exercise emerging in the surfaces of popular media, magazines (ahem, Women’s Health) and social media platforms (Oh Hai Insta!). During the process super foods became a thing thanks to clever marketing and buzz words. Paleo, veganism and the ultimate heathen of ‘healthy living’ that we all utter under our breath as if he who should not be named, clean eating. We bought it. We buy it every time and in a capitalist society why are some people pushing these ideas? Obviously, there is dollar in health. There always has been and always will be. Each trend earns some people big bucks.

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Most of them have a singular continuous trend threading throughout them since the thinspo days of 2006: restriction. Each fad is a new way to restrict the diet, introduce vast numbers of rules around eating and achieve beauty ideals. Except in 2006 we knew being so thin meant an anorexia/eating disorder epidemic, not the trends and trend setters are more sinister; they’re disguising their restrictive eating and compulsive relationships with exercise and their reflection as health. We’re buying into it, they’re getting paid for it. the difference since 2006 here is that making money from social media didn’t really exist then. If it did I think a lot of people would have made a living from being anorexic and online; just like hoards of people are now for being orthorexic or an over-exerciser. We are paying them for their compulsions, and they are lying to us and more importantly, themselves. Evidently, I have a massive problem with this.

To all the body positivity social media gurus with six packs, steel thighs and a built derrieré from going to the gym more times than I blink in a week, I’m calling you out and I’m hoping that more people see through the rose-tinted veil of beauty you show to us. Orthorexia is the new anorexia, and it’s not cool.

Brighton Marathon: The Unlikely Road To The Satisfaction of Socks & Sandals

Marathon running is more of an exercise for the mind than the body. Making your body run 26.2 miles in one go without stopping is tiring work, don’t get me wrong. The real task though is how much can you endure on the day? How much can you dig deep and keep going when the sweeper bus stops to ask if you want to climb aboard the not-so-fun bus. Through the window you can see tired broken people, tears, distant stares and silver blankets prematurely adorned.

You may have seen in the media recently the upset caused by London Marathon for the 7:30 pacer and her fellow backpackers, recruits on the day to finish the route in a requested time frame – and even so, they received hurtful words, and constant goading for 26.2 miles. Like I said, a marathon is a mental game of keeping going enough as it is, so for the people who held their chins up and refused to give in – fucking well done! I was offered aboard the sweeper bus three times, on the last coming dangerously close to caving.

It has now been a while since I ran Brighton, fully recovered and got back into the swing of normality without marathon madness, and had time to reflect on what went better than last year, not so much and lessons learned. I got a 20 minute PB on London last year. Brighton is not an overall PB kind of course; it’s hilly, windy, bleak, lonely, miserable and undulating in the most undulating sense of the word undulating. Did I mention it was uncomfortably undulating? I got a PB for half marathon distance, which now stands at a 2:51:44 according to my Garmin.

When Dad and I crossed the start line we were amongst the final handful at the back of the pack, even further back than Dave the Running Samaritans Phone. The course doubles back on itself a lot, which can be motivating and soul destroying in equal capacities. Some times it gave me the illusion that people were not all that far ahead so keep running and that’ll be you on the other side of the road soon. In the same breath, seeing people running the final kilometres of the race as I was just crossing halfway was a very bitter moment for me.

For the first few miles dad and I took it in turns to over take one another, back and to back and to. I took off. (This sounds much faster than it really was.) We thought we had said our goodbyes for the rest of the course, until I stopped for a toilet break. This is all well and good except there was a few of us, and as I waited my dad caught up to me. At the time this was a relief because his phone had pocket dialled me a number of times. I had phoned him back to no answer and consequentially in true anxiety girl style, I jumped to worrisome conclusions of heart attacks, rolled ankles and muscle cramps. He catches up to me and he’s just fine. His version of events is that I keep calling him. He had no idea he’d been phoning me so all was well. Not far behind my Dad though was the sweeper vehicle.

The sweeper vehicle is not for road sweeping; it is for people sweeping. Slow people sweeping, injured people sweeping, poorly people sweeping, the sweeper bus of broken hopes and dreams chased me from that moment in the race right until the end, threatening to gobble me up in a sorry mess. This shit me up. I won’t lie. So I bloody well got a wiggle and a wriggle on to try and make some ground on the sweeper bus of broken people.

With my London Marathon experience having been such a dreamboat, I do wonder if perhaps Brighton was a bit miserable because I had a normal marathon experience. When you hear about people with Bipolar, a classic “mania story” is of someone running a marathon without training. I am by no means special, others have done it including Jedward (way to put myself down there), and I”m sure many other idiots like myself. I’m not sure everyone who commits to such an act of stupidity however has such an epic day out with it. The power station miles in particular were just horrible.

Each time I was running towards the town centre I realised that the view and sightings of Brighton pier were very much deceiving in how close I really was, or was not to the half way point, and on the way back in from the other side, from the finish line. The second half of the race has since been very much talked about as being a wind tunnel of misery amongst fellow Brighton runners on social media. The power station miles provided very little to look at and very much to overthink about, like the pain emanating from my lower half of my body. It was grey. It was cold. It felt more like the march of the hobbling zombies than a marathon at this point. Eventually, the 23 mile marker came and i could finally, finally say to myself “it’s just a park run to go”. It was around this point when i was kidding myself that I saw my Dad on course for the last time before the end. Up until this point, every time we had seen each other we high fived, did a thumbs up and beamed a smile at one another, evidently pleased with the results of our high hopes and poor training. Not this time; I needed a hug.

Just passed 23 miles I could see the pier in the distance, which signified the finish line on the horizon, much like a mirage in a desert, but it wasn’t sunny or sandy, it was grey and concrete. The joy soon wore off as the sighting became a torturous tantaliser of the end that never seemed to come. I kept going and kept going, catching up to the team pushing a dying man in a wheelchair, and eventually saw a friendly face. Jarnail from Chasing Lights was cheering and despite having not seen him for months I dramatically threw myself at him for a hug, and to snatch a brief moment of less gravity on my feet. He ran the remainder with me until he was ushered off the course. It really helped me to have that someone running with me. No amount of sugar, or electrolytes, or sports drinks could have rivalled the support of finding a friendly face in the crowd who is willing to jog along side you. Then another friendly face shouted me, my friend Maryke then joined us too, and then another, Elle. Then the finish line set up came into view, and I could not have been happier tho see the finish I’d been so patiently awaiting to arrive on the horizon since mile 23.

As soon as I sat down on the other side, having survived my second marathon, I put on my socks and sandals. I felt like a very stiff and rigid champion wearing the footwear of dreams: socks and sandals after a long race are indescribably wonderful. When I saw my Dad coming out of the finishing area we had another longer hug. I think he was a bit broken because we don’t do long hugs very often, but after gruelling distances and challenges when he admits he’d like to cry and doesn’t, we instead have a long hug.

In the end, I feel blessed to have the privilege to run a marathon for the sheer challenge of it. I felt blessed that my friends had come to support me, eat food with me, and that my dad was there too. After all the life difficulties I have had with my dad, I think running sickly distances together has really brought us closer together – and that is as good a reason as any to keep doing them. It was hard, and I probably won’t be doing Brighton again next year but never say never.

Brighton Marathon: Hopes, Nopes and Notes

There’s all sorts of bugs to be caught as we go through our lives: the travel bug, an influenza bug, the reading bug, and hopefully not the Ebola bug. I’m not sure if I have caught the running bug as such, but I am quite sure that I have caught the “Challenge Yourself with Disgusting Feats” bug. Is that a bug?It’s not as catchy a name as Ebola but I think we’ll roll with it.

As I am starting to be more serious about my training commitment and overall role that exercise plays in my life and health maintenance, I am pleased and slightly sickened with nerves, to be running Brighton Marathon in April. Does anyone ever stop at one marathon? I’m hoping to be quite firmly in the multiple marathon runner camp by the end of the year. Not every runner chooses to run marathons, 45% of runners have run 2-5 half marathons whilst 50% have never tried a full marathon [1]. Of those mad enough to opt for the full marathon distance though, I am convinced that not many people stick to running just one.

I am running Brighton with my Dad for CHICKS [2], a charity that gives children who are carers, living in difficult circumstance such as care or have been living in abject poverty a break away at a holiday camp. [Sponsor Link].

Maybe I caught a special type of madness during London last year for arduous challenges and pushing myself to my limits, repeatedly and all in the name of adventure? The thought of another marathon excites me and fills me with dread: I had such an epic experience last year and I’m wondering what other experiences there are to be had whilst running for a sickening distance. Every race we participate in as amateur runners is only against ourselves. Naturally I’m going to have some hopes for this marathon, some nopes and some notes based on last years “THIS IS NOT A RECOMMENDED METHOD” experience.

Hopes
– Get a PB from last year’s result
– For good running weather, not too hot and not too cold or rainy.
– To enjoy myself.
– Survive in one solid piece as a human being (fingers and toes are all crossed for no injuries)
– That my training although far from perfect is adequate.

Nopes
– Not training. I may not be very good at sticking to training plans but I am actually doing some this year!
– Over hydrating without electrolytes or salty snacks!
– Relying on gels for energy and glucose

Notes
– Get Body Glide without SPF because it is more glidey without the SPF
– Carry electrolyte tabs, SIS Lemon flavour, for adding to water on course
– Flapjack is a good snack for half way energy, Chia Charge all the way!
– Sun cream with a super high SPF that is water resistant so will survive my sweating buckets – maybe carry some extra if you can?
– Music is your best ally on race day

Sources:
[1] http://www.marathontrainingschedule.com/blog/45-mind-numbing-facts-figures-statistics-running-2/
[2] https://www.chicks.org.uk/

The Face of Diet Culture: The 10 Year Challenge

The 10 year challenge shines a light on how much we as individuals have changed but how much has the face of diet culture changed in the last 10 years? In 2009, the same year that I left home to go to fashion school in London, starving yourself skinny was still cool. The severity of health implications related to the thin ideal came to a spearhead in 2006 when fashion model Luisel Ramos collapsed and died whilst participating in a fashion show. She died from heart failure related to malnutrition and ultimately anorexia. 6 months later her sister, Eliana Ramos who was also a model died due to complications related to malnutrition and anorexia nervosa. The same year, Ana Carolina Reston, a Brazilian fashion model also died due to complications from Anorexia Nervosa. The size 0 debate was started and the fashion world came under the spotlight – and this wasn’t a case of any press is good press. Many government and health bodies made the call for a minimum BMI requirement to be implemented for all models participating in fashion week events. In research links were drawn between the portrayal of excessively thin bodies as desirable, and the social pressures this placed on women to conform [2]. Size 0 was sold to us and we bought it with dire consequences: thin was in.

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During my 2 years at fashion school I remember hearing club kids talking about how many drugs they were doing and how long they’d managed to not eat for, with the aid of said drugs. Cheekbones and collar bones were in, even if that meant looking gaunt.With the rise of mephedrone at the time whilst it was legal, this wasn’t a difficult feat to be achieved. There were numerous times people weren’t in the studio from dealing with the aftermath of having taken mephedrone (Meow meow/Mcat) [3]. In fact, gaunt was good and not eating was cool. Some tutors would joke about how the cheesy carb fest the canteen was bad for your waistline. Thin was in at whatever cost, health was out.

Needless to say, in this environment I relapsed into my eating disorder and I relapsed hard. At my lowest weight, whilst I was an outpatient at an Eating Disorder Service I received the most praise for my appearance I have ever received to date: “you’re so beautiful”, “how do you do it?”, and on Facebook photos, “OMG gorgeous

This trend is evident beyond the realms of my fashion school anecdotes and misadventures with anorexia; a lot of people are reminiscing about similar changes in their 10 year challenge posts. It turns out that a lot of people in 2009 were skinny and in retrospect, feeling weak, unhappy and generally like a bag of shit. That’s how forcing your body to weigh much less than it is wants to be feels, like an absolute huge bag of shit. Fatphobia was high, and even healthy weight individuals were deemed as “curvy” or “plus size” – I mean honestly, just fuck right off.

These social pressures and appraisal did nothing to help me towards recovery and subsequently a few years later I left the fashion world pretty much over night. Size 0 sucked and the fashion world soon realised how much it sucked for business due to the public health, government and public backlash to promoting such severe thinness ideals. Surely this was a good thing? We were moving away from aiming for waists comparable to the average 7-year-old.

Heroin chic of the 90s had gone and pro-ana sites, blogs and forums were easily found and plentiful online. Entire communities gathered amongst the anonymity of the online world. Safe havens to encourage the pursuit of thin, and the glorification of such ideals became known as thinspiration, or thinspo for short. Fast forward a decade and strong is the new skinny; thinspo has been replaced with fitspo. Instead of collar bones and rib cages we now idolize sculpted bodies, low body fat percentages and big muscles. On the surface it seems health driven but when you get down to it, maintaining such low body fat percentages and building such quantities of muscle mass is just as difficult an ideal to work towards: it is also big business. It costs to get those muscles, cue the introduction of “clean eating” instead of dieting, phrases like “it’s not a diet, it’s a lifestyle choice” and the rise of the social media influencers. Now people are paying crazy amounts of money to try to achieve a particular aesthetic. When you dig deep, it’s not all that much different, but instead with the introduction of classism – not eating is essentially free whereas superfoods and trendy gym classes are in the KERCHING!  regions, cue M.I.A. “I just want your money” (song title ‘paper planes’).

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The rise of visual social media platforms and smartphones making everyone a photographer, instagram has been a mass playground and propagator for fitspo, clean eating and ultimately a shit ton of social comparisons based on these visuals. Does my smoothie bowl look Michelin start enough? Are my abs clean-cut enough? How about in this pose? Additionally there are apps to add abs and change your photos to be who you want to be – so god knows how much of this stuff we see online isn’t even real, and here’s the catch, we compare ourselves anyway; it’s natural. Of course, we’re always going to come up short in such comparisons. Just as we always came up short to the photoshopped thinness of models in magazines and on billboards.

There have been associations made between exposure and engagement with healthy eating communities on Instagram and orthorexia tendencies [4]. Orthorexia is an obsession with eating clean foods, without impurities. It manifests as an obsessive preoccupation with eating perfectly and results in the cutting out of food groups deemed not pure enough [1]. In the rise of clean eating and the idea of purity invading in on our eating practices it’s a wonder of whether we are eating something because we like it and it tastes nice, or whether it’s trendy, seen as the new cult super food or looks good on Insta? The social pressures amongst these online communities is high, and food shaming is definitely rife like a plague amongst these online circles. Just as with starvation practices, this takes us away from listening to our bodies and their needs because external forces are dictating what, how much and when we eat.

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Although we might not be starving ourselves, models might not be collapsing and dying at fashion shows and smoking cigarettes instead of eating lunch the question lies in really contemplating just how much has really changed? How much of this change is a mask of the same old issues? The same motivations, feeding into the same desires and issues around controlling our bodies, minds and emotions? When we are so focused on our bodies and controlling them down to every minute detail, we do not have the energy to focus on bigger things. Being super lean and strong is not empowering if you’re obsessed with what you can and cannot eat. Fitspo is not empowering if it makes you feel like shit. Being enslaved to your reflection and how you look is not empowering. It might feel as such sometimes but if it’s taking away from your life in any way then it’s time to reconsider how we relate to fitspo and slogans such as “strong is the new skinny”.

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The irony of a lack of focus on holistic health in the health and wellness industries is laughable at best and shameful at worst. Are we really progressing away from hyper-vigilience around what we put in our mouths and the impacts this ha son our body shape in the pursuit of health, or is this a new era of diet, health and wellness fuck uppery? My advice for seeing between the lines? Be critical, be analytic and if an image is prescribing an aesthetic ideal get the fuck outta there quick sharp. Being pained by attaining a certain look is not progress, but instead the falsification of progress. For real change we need to call this shit out and disempower the hold they have over us as individuals, communities, men, women, and especially for our children. We need to learn to know better.


Sources:
[1] Beat (2017) Orthorexia. Available at: https://www.beateatingdisorders.org.uk/types/orthorexia .
[2] Costa-Font, J. & Jofre-Bonet, M. (2011) Anorexia, Body Image and Peer Effects: Evidence from a Sample of European Women. London: London School of Economics and Political Science.
[3] Rebekah Brennan, Marie Claire Van Hout, (2012) “Miaow miaow: a review of the new psychoactive drug mephedrone”, Drugs and Alcohol Today, Vol. 12 Issue: 4, pp.241-253, https://doi.org/10.1108/17459261211286654
[4] Turner, P.G. & Lefevre, C.E. Eat Weight Disord (2017) 22: 277. https://doi.org/10.1007/s40519-017-0364-2

 

RED January: Active Everyday To Beat The Blues Away

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If you’re on Instagram it’s quite likely you will have seen some people going on about RED January. Maybe you think it sounds like another new year resolution fad like: Veganuary (please don’t shoot me, I’m an animal too) or Dry January, for those pretending that quitting alcohol is hard for them after an indulgent Christmas. Dietary cleanses and detoxes are once again circulating although I’m not in on the scoop of which one is most trendy this year. Are we still on the Whole 30, alkaline and keto “lifestyle change” tips? Either way it seems that whatever direction we turn you can’t help but be faced with lifestyle challenges promising to transform you into a new you and make you feel miraculously better about your shitty life. RED January could fall into this trap if you frame it in such a way, but it needn’t do.

Run Every Day January is a campaign to encourage people to be active on a daily basis throughout January in an attempt to buffer against the blues. Unlike the title suggests, you don’t have to run every day, I think RED January is just easier to market and brand than MED (Move Every Day) January. A lot of people do interpret RED January as another punitive challenge and as such, that you have to run every single day. It isn’t and this defeats the purpose of the campaign. Instead you just move, whether that’s a kick about in the park with your kids, walking to the shops instead of driving, running a Park Run or doing some yoga. You’re not supposed to break yourself over it, it is quite the opposite; it is about prioritising and taking the head space to move your body, connect with your body and in the meantime reap the benefits of moving for your mood.

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There are heaps and heaps of evidence for the positive effects of exercise on our mental and emotional well-being. It is now common knowledge that we can’t avoid to the point of GPs prescribing Park Run for mild depression in patients. Don’t be fooled, it isn’t a cure-all but it is a good place to start in terms of looking after yourself. Despite the accessibility of moving, 1 in 3 adults and children in the UK do not get enough physical activity. Let me repeat this. 1 in 3 adults and children in the UK do not get enough physical activity. This is quite shocking and with the benefits of exercising being so vast and varied, it really is an under tapped resource that most of us have.

I don’t mean that in a “no excuses” kind of way. It’s not easy starting to get active from being inactive for a period of time. It’s daunting, it’s hard work and sometimes it hurts but bear with me. Bear with yourself because in the long run you’ll be glad you got up and did it (pun entirely intended).

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There are numerous ideas and theories as to why achieving adequate physical activity is so difficult. Sometimes how we frame the idea of physical activity in our minds can really affect our perception of movement (Mental Health Foundation, 2013). Is it an extra and particularly painful chore to fit into our already busy schedules? Or is it a part of your self-care regime? Admittedly, with January being one of the coldest and darkest months of the year often curling up somewhere cosy with a book or a film feels immediately much more appealing. The greater benefits of movement may not be such an immediate gratification, but doing a steady amount will usually provide some hard-earned gratification immediately after exercise. So perhaps, the delay of immediate gratification by 30 minutes isn’t the worst after all.

The health benefits of movement are numerous, particularly for our mental well-being: from providing a protective factor to developing depression and anxiety (Fox, 1999) to increasing our work productivity and performance (Wiese, Kuykendall and Tay, 2017). The best news? You don’t have to go hard or go home; no matter how small or unimpressive you may perceive the achievement and effort to have been, any activity is better than doing none at all: what have you got to lose other than 30 minutes to try and see? (Mental Health Foundation, 2013).

The results from last year’s RED January participants speak for themselves. Last year in a survey of 3000, 87% of REDers felt significantly better physically and mentally after January 2018 from partaking in the challenge. Aside from the RED January challenge and their partnership with the mental health charity, Mind there’s oodles and oodles of evidence, scientific and anecdotal, about the benefits of moving your body.

This isn’t a weight loss message, but a 100% emotional wellness message. Regardless of your size, you DO NOT NEED TO LOSE WEIGHT before you can get active. There is no prescribed aesthetic or requirement in order to move. If you are concerned about your health impacting your ability to exercise I have added a link to a PAR-Q (Physical Activity Readiness Questionnaire) here.

The important focus is just to get moving, preferably in a way that’s enjoyable to you. Exercise does not have to be punitive, and in fact, to get the most from working out a healthy push of your limits is encouraged but don’t put yourself off forever. Start small and keep it real. Punishing yourself for eating something, or to look a certain way is not going to harvest the positive results that make you feel good, empowered and emotionally sound. It will only serve to do the opposite.

In this respect, the virgin active ad recently is a good message: Enough.


Sources:

Fox, K.R. (1999) The influence of physical activity on mental well-being. Public Health Nutrition. 2(3a) pp.411-418.

Mental Health Foundation (2013) Lets Get Physical. London: Mental Health Foundation.

Wiese, C.W., Kuykendall, L. & Tay, L. (2017) Get active? A meta-analysis of leisure-time physical activity and subjective well-being. The Journal of Positive Psychology. 13(1) pp.57-66.

How To Get Rich and Thin in 2019

Endings and new beginnings can be emotional times, whether it’s excitement for the future or sadness for the end of a really good chapter. There’s no time of year when we communally experience this sensation as a planet more than the turn of a new year. Cue the dieting, resolution-ing and lists of life vows that make wedding vows look like a pinky promise in the playground.

For as easy as it is to be over ambitious the key to success is to be realistic; instead of loading up the 1st of January like a mountain mule to only be disappointed when the mule collapses from exhaustion, go small, regular and achievable. The very edge of your comfort zone is ideal, not the oceanic depths beyond the void.

For the money minded there’s big business to be done, where capitalising on insecurities, steroid jacked hopes for huge lifestyle changes and pipe dreams are a cash flow wonder. Weight loss warriors and life coaching gurus start popping up all over the shop, trying to sell to us an intangible and unrealistic expectations for in which the failure of realisation and execution keeps the profits turning. They’re business counts on you failing. You are a cash cow, who can be guided via raw diets and zen retreats to a whole new sparkling version of you at a price. The price isn’t always monetary though, often times the price paid is sanity, happiness and self worth. The irony is astounding.

Those trying to capitalise and gain from your outlandish goals and their subsequent failure “make 2019 your year”, they’ll say, as if every other year in your life up until this point has been of much less value. Of course next year 2020 can be your year and then 2021 too. You are not limited to having and making the most of any one year over another. Some years are good and some are not so good, we have control over how we perceive these experiences but very little in the way of controlling what happens around us. Some years will just be a series of unfortunate events and a life coach or diet won’t and can’t fix that.

My point here? Don’t let your failure become someone else’s profit to exploit. Especially if your failure is of attaining the unrealistic standards that are sold to us via our subconscious. Shut that shit right down right now; ain’t nobody got time fo’ dat!

Giving up on setting goals though is the least likely avenue to reap any results or success, but a good ~40-something % of us make resolutions at new year and of those roughly 40% see results and effort beyond 12th of January. When we shift the focus from January the 1st as being a deal breaker, and from setting enormous unachievable goals, we can move towards the idea of gentle progression and change with consistency.

This can save ourselves from the emotional rollercoaster that comes with getting our hopes up about exciting new changes and results we are going to see very soon, and then the disappointment of failure softened by the comfort eating everything in sight, which is even more counterintuitive to any dieting and health goals if that’s what you’re after. However, when you skip the restrictive dieting practices and make small sustainable lifestyle changes in any area of your life, the rewards you will get won’t be as drastic but they’ll also not be as temporary.

Push yourself and learn to respect your limit, be kind and comfortable with being uncomfortable. As Alex Honnold says about his feat of conquering a first in climbing history, “No one ever achieved great things being cosy in their comfort zone”.

He is the first person to free solo El Capitan, the biggest and most epic centre of the climbing universe. It was first ascended in the 50s, and when they ascended it they pulleyed up instead of climbing all the way because they just couldn’t do it. We live in an incredible world with a lot of people doing incredible things. We can’t all be Alex Honnold, but we can all push ourselves slightly beyond comfort and apply our energy to reaching our goals.

A good starting point would be to dare to make goals that go beyond attempts to control your body size or appearance. Go climb a mountain, start a project, try a new sport or apply for that promotion. You don’t need to diet, transform your body or only eat “clean” to do this.

“We could die any day so why not spend the time we do have here doing something we love, even if the potential consequence could be death” – Alex Honnold

P.S- I have no useful advice for getting rich and thin in 2019.

How Gratitude Can Help Improve Body Dissatisfaction

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The power of practicing gratitude has the potential to be something quite incredible. Culturally in the West we are conditioned almost to always want for more, or with our bodies ironically we want for less. Less waist, less weight, less is more when it comes to beauty and looking good, or so we are told. We are primed to be perpetually discontented, dissatisfied and looking to others who always seem to have more of whatever it is we want: friends, tech, clothing or, ticking more beauty standard ideals with their appearance.

Like any other skill in our tool box of tricks to get us through our days reasonably content and in one piece, it takes a bit of practice in order to change our thinking patterns. The good news is that it can be done and that it can be an effective tool to develop a healthier relationship with your body and body image.

In a study conducted by Armstrong State University, USA, gratitude and cognitive restructuring were compared for effectiveness in reducing body disatisfaction amongst college age females. The group studied had not sought clinical help for body disatisfaction and eating disordered related issues. The importance of body image and dissatisfaction is that the feelings we have towards ourselves often permeate other areas of our lives: body disatisfaction has been associated with depression (Jurasico, Perone & Timnko, 2011) and social anxiety (Cash, 2011) for example.

Cognitive restructuring is a CBT technique. CBT is an established treatment for many mental health and well-being complaints including: bulimia, anxiety, depression. SOURCE THIS. By comparing a gratitude based intervention to an established intervention such as cognitive restructuring, the effectiveness of each intervention on body dissatisfaction can be compared.

The strength of using gratitude based interventions for body dissatisfaction is that it increases appreciation for non-appearence based aspects of one’s self and life: gratitude interventions have been found to be causally related to improvements in intrapersonal and interpersonal aspects of well-being including: increased happiness, decreased depression, improved pro-social behaviour, decreased aggression, improved sleep and concentration (Watkins, 2014).

There does need to be more studies in order to confirm or dispute similar findings. However, with this in mind gratitude is a promising intervention for people experiencing body dissatisfaction without a clinical diagnosis of an eating disorder.

Gratitude works is by changing perspective on what is important in life and how and what we judge ourselves and ourl ives to be worthwile. This study illustrates the potential effectiveness that can be had from introducing and working on gratitude in order to improve well being and happiness.

With this. Line of thought fresh in my mind, and my own practicing of gratitude lately I will be exploring some personal experiences of gratitude and how practicing gratitude has helped me alter my automatic thought patterns over time. As a disclaimer I am not suggesting gratitude is a cure-all, but more of a handy tool to help contribute to a changing way of relating to the world around us.


References:

Cash, T. F. (2011). Cognitive behavioural perspectives on body image. In T. F. Cash, & L. Smolak (Eds.), Body Image, A Handbook of science, practice and prevention (2nd ed., pp. 39-47). New York, NY: Guilford Press

Juarasico, A. S., Perone, J., & Timko, C. A. (2011) Moderators of the relationship between body image dissatisfaction and disordered eating. Eating Disorders, 19, 346-354. doi: 10.1080/10640266.2011.584811

Watkins, P. C. (2014). Gratitude and the good life: Toward a psychology of appreciation. New York, NY: Springer Science

Wendy, L. Wolfe & Kaitlyn Patterson (2017) Cpmparison of a gratitude-based and cognitive restructuring intervention for body disatissfaction and dysfunctional eating behaviour in college women, Eating Disorders, 25:4, 330-334, DOI: https://doi.org/10.1080.10640266.2017.1279908