What It Really Means To Love Your Body

“I looked in the mirror and loved what I saw. If I can do it, you can too” – Insta Influencer

Of course you do, you epitomise the current beauty ideal: Gym Bunny Barbie, Health Freak Barbie, Can Survive In These Proportions Barbie – but this image is still unattainable for most.

#BodyPositivity #LoveYourself

Apparently loving how you look is still the secret elixir to loving yourself and your body. Loving yourself still equates to enslaving yourself to your reflection. I mean, it’s important to not hate what you see but apparently, according to this particular Insta influencer, aesthetics remain key to happiness and health.

Good for you but I call bullshit.


When you love someone else how do you say what it is you love about them? Do you say, they have chiseled abs, a stunning jaw line and a booty worth twerking about? Of course you do during the lust phase, the honeymoon period of not being gable to keep your hands off each other. What about a year down the line, or five? After you’ve dealt with their death shattering snore, their farts at the airport security from nerves and little habits that are generally quite annoying, what do you say then? Valuing a partner on looks alone won’t sustain a relationship.

A deeper connection. The way they know what to say to cheer you up? The way they so badly don’t know how to cheer you up but you find it funny in hindsight? How about the conversations that never end and stimulate your mind and soul to no end? And the way they put a packed lunch in your bag even though you said you didn’t want one because they knew you’d get hungry and eat it anyway? None of those things are banging on about abs and jaw lines, so why should we focus on loving ourselves in this way? Putting the sole focus on body positivity on loving your reflection is pure, utter and complete bollocks.

The process of starting to love yourself includes more depth than this. It includes acceptance and appreciation, gratitude and developing core self-esteem. it is a process of the mind and a matter of perspective. I’ll use myself as an example. I don’t love how my body looks, far from it. I’ve gained a lot of weight these past couple of years from my medications, being unwell and generally neglecting myself at times. Self neglect when unwell with mental illness means more than not showering enough or brushing your hair, it includes not eating properly, not changing, not exercising, not sleeping, or over sleeping and neglecting every aspect of self-care there is.

I’m actually ‘technically’ according to the archaic BMI chart overweight at the moment. At the same time I don’t hat my body, far from it. In fact, I like my body more than I ever did and not because of how it looks. I accept that my body is at its biggest and I’m working on managing that in order to remain healthy. I accept my belly, and the scars on my arms and that a lot of my clothes no longer fit. I don’t like it and I accept it.

The reasons I love my body are more of an appreciation. My body allows me to run and climb. It allows me to have energy to do things in the day My heart beats and my lungs breathe with ease. My muscles are stronger than they one were and this allows me to progress at my sports activities if I put the effort in. I am capable of different experiences like the view from the top of a great big hill over a beautiful landscape, all thanks to my body. I feel different textures which can be soothing for me. I smell the beautiful wafts of perfume and baked bread thanks to my body. I can enjoy sex thanks to my body – here’s a hat tilt and wink to my nervous system and vagina for all the orgasms. I can see beauty. I can express myself fun entirely uncoordinated dancing. The list really is endless, but thanks to my body I am alive and can experience many wonders of living thanks to my body.

That’s some pretty dope shit and you know what the crux of all these things is? I can’t see any of this in my reflection or a picture alone. Yet I love my body for of these things.


Through psychological work over many years I learned to respect, appreciate and accept my body in a holistic way. Becoming toned, health food obsessed and going to the gym most days didn’t change my perspective and feelings towards my body, therapy did. I didn’t even heal through an Eating Disorder service or therapeutic programme for eating disorders. I did it via a course of schema therapy. I am very lucky to have received this on the NHS I know, and I wouldn’t recommend going down the roads I did to land in the place. Now I’m on the other side of that part of my life though, I acknowledge this isn’t necessarily the answer for everyone. I also learned to stop caring what others thought of me and my body.

I enjoy my body and this provides my motivation to live a healthy lifestyle in order to maintain good physical and mental health. I exercise because it makes me feel good holistically in addition to reaping the health benefits over the longer term. I exercise because I love my body, not because I hate it to want to change it or look a certain way, and this is why I’m not buying the “I looked in the mirror and loved what I saw” as a phrase of self empowerment and body love.

Our love for ourselves goes deeper than our reflection, just as our love for other people does. It comes from our mind, our heart and a healthy dose of self compassion. Acceptance and gratitude are also helpful ingredients for the elusive loving yourself recipe. And if you don’t love yourself yet, but you are embarking on a journey of gratitude, acceptance, and self compassion honestly, it only gets better. It pays to pay attention to our mind and how we think about ourselves. Not everyone needs intensive therapy in order to achieve this, and if you do, that’s OK do. This is the part where I say, if I did it, so can you. You’ve got this, at whatever stage you’re at.


I can honestly say I know how it is to hate yourself – and now look at all the things I think are pretty neat about my body. Reach out, ask for support, but most importantly work from the inside out and eventually maybe you’ll look in the mirror and say, “You’re not looking perfect dear body of mine, but I think you’re pretty neat and I love you anyway like I’d love a cat with three legs and one eye”.

*fist bump*



5 Reasons Why You’re Not Losing Weight On Your Diet

When your body is trying to tell you your diet or lifestyle change isn’t as healthy as you thought

Source: Demi Whiffin

We are constantly bombarded with how unhealthy we are as a nation. We’re getting more obese year on year, our children are more obese than they’ve ever been, we don’t exercise enough, we eat too much and we don’t eat enough of the “right” foods. The government have even written a Childhood Obesity Plan in order to try and tackle the growing problem of our nation’s health. It’s natural to respond to these messages by trying to be healthier in your own diet. That’s perhaps largely the purpose of some of these messages.

Many people set out on diets with great intentions: they want to feel more energised, be more active and hit their daily fruit and veg quota of 7 a day. Alongside those intentions is a dieting industry that is massive just waiting to help you on your way with ‘quick fixes’ and ‘easy plans’.

For example, at Be:FIT 2017 when I was looking at a product the sales person assumed I wanted to lose weight and tried to sell me a formula for that. I was a healthy weight and had no interest in losing weight.  It seems that everyone is fair game regardless of their health status because the dieting industry’s message is quite clear, we could all do with losing some weight. Not all diets are healthy and sustainable though. There is a massive failure rate for dieters. The storm of trying to lose weight can look very overwhelming and bleak.

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Salmon, chilli and ginger fishcake with sweet potato fries and roast veg. Healthy. Unrestricted. Tasty. 

If you have decided that you want to lose some weight, or revamp your diet then there are some tell tale signs that your diet isn’t all that healthy despite how many celery sticks and crackers you trying to fill up on.

  1. You’re always hungry:
    If you’re always hungry then your diet isn’t sustainable. Your body makes hunger signals in response to a need for energy and nourishment, e.g. food not some spiritually embodied meal replacement shake. Identifying real hunger from emotional, boredom or habitual hunger however can be tricky but ignoring your hunger regardless of the reason for it isn’t leading you anywhere healthy.
  2. Your diet is stressful:
    If you find yourself hangry and stressed because you can’t find a suitable something to eat that you fancy then that’s pretty stressful. This could indicate that you’re diet regime is to restrictive. Food is a form of sensory enjoyment and when that enjoyment becomes a huge stress and you find yourself wishing you could be non-human so you didn’t have to eat because it’s too much stress then it’s time to re-evaluate the sustainability of your diet.
  3. Eating becomes about emotions:
    We all comfort eat to some degree. A classic break up scene involves copious orders of pizza and ice cream in front of the TV. Emotional eating becomes a real problem when eating patterns and behaviours become a way of experiencing, expressing of stuffing down emotions, whether that’s overeating or under eating. It can go either way. Responding to emotional overeating with a restrictive diet to “undo the damage” will only fuel your disharmony with food. There’s a whole range of good advice, books and support available out there to help with healthy expression of emotion and regaining confidence with food.
  4. Fat becomes a feeling: 
    Fat isn’t a feeling. It isn’t an emotion either. If ‘feeling fat’ becomes a regular rhetoric for you when you’re feeling something unpleasant then it’s time to do some digging about what you’re really feeling. When fat becomes a feeling, whether you actually are fat or not becomes irrelevant and you can find yourself feeling ‘fat’ even when you’re very underweight. It also entrenches the negative connotations to the word fat, which gives the word way more weighting than it deserves.
  5. Guilt and shame start hanging around:
    A diet that is very rigid can mean more chance of swaying from the plan. This creates and heightens feelings of guilt for eating a ‘bad food’ such as chocolate bar. No one died from a heart attack because they ate a chocolate bar or two on occasion. Feeling so emotionally worn down because you ate something doesn’t have a place in a healthy relationship with food. None what so ever. If the shaming is coming from someone else for your food choices and it keeps happening it may be time to stick up for yourself. I don’t mean punch them, but in a reasonable way saying something along the lines of “I’d rather you didn’t comment on my food Karen” might help avoid internalising their judgement or snapping with a “FUCK OFF KAREN!!”.

Identifying Healthy Media Outlets

How to identify healthy media messages that can help harbour self acceptance and compassion.

Having written about identifying unhelpful media for helping on your journey to ditch diet culture, and protect yourself from a shit storm of dieting onslaught I think it would also be helpful to identify some pointers for identifying health positive media. It’s not all doom and gloom; there is a growing amount of people championing self acceptance, a holistic attitude to health and body positivity.


If you’re considering swapping your magazine subscription, or clearing up your social media feeds then here’s a list of how to identify health positive media that will help and encourage you to be healthy and well without a one size fits all model.

  • They encourage self acceptance:

    Media that helps and encourages us to love ourselves can only be good. When we say “they love themselves” about someone it can be an insult for arrogance, but loving yourself doesn’t need to equate to arrogance. In order to love ourselves we need to first accept ourselves – so if your magazine or social media feed is encouraging you on a journey of self acceptance then it’s a winner. Keep that live.
  • Encourages a healthy balanced lifestyle 

    By encouraging balance in our lives, for as unsensational as that is to sell, a harmony can be reached with ourselves, our bodies and our health. Some things you may do in your life may be technically unhealthy, however, often there are worse thing you could d be doing so, is the odd cigarette really the worst thing in the world? Or is a bit of cake really going to make you unhealthy?Balance isn’t about eating high sugar high fat food all the time. It also isn’t eating a restrictive diet of just mange-tout on Mondays, or carb free Fridays. I just made that up, but I wouldn’t be surprised if it existed somewhere. It’s about eating healthy food and having some balance in your life so that cake isn’t stressful, you’re not panicking at a buffet and you’re not eating the whole pack of biscuits with the TV each night because you’re swearing you’ll never eat them again. By allowing all foods, regardless of nutrition content allows for a more balanced and healthy outlook and relationship with food.

  • Advises being inclusive of all food groups

    A lot of diets cut out food groups. No grains, no carbs, no sugars… the list keeps on going. Some diets include only eating one food group, fruit for example on a restrictive fruitarian diet. Unfortunately, yes that exists.Nutritionally, excluding any food group can lead to being malnourished, physically and emotionally. Sometimes we need a piece of chocolate for comfort, or a hot drink can be soothing. Discarding any food group only furthers a disharmony in your relationship between yourself, your body and your food.

    So yes, if you like cake then cake has a place in your diet just as all the other stuff like grains, carbs, veg, protein.

  • Gives the power to you over your priorities

    With our health, it is largely in our hands when it comes to eating. However, a lot of media will try to tell you what you ought to be eating or not eating. They’ll try to encourage that your priority should be weight loss, or abs, or building muscle. That isn’t for everyone and in fact, a media outlet that gives the power to you to define your own goals and your own priorities is empowering – and you wanna keep that live too.Why let some editor in an office living a completely different life to you define what your values and priorities with you health ought to be? We’re all different and we all have different lives – what is important for one person may be the bottom of the list for another. Therefore, media that helps you identify what you want by asking questions to prompt considering it can be helpful, but if they’re guiding you in the direction of their own priorities then shut that shit up!
  • Comes from a place of non-judgmentalness

    When we’re learning to be self-compassionate the last thing we need is judgements from others infiltrating the good vibes. It can be extremely difficult to develop self-compassion and shut the nagging self-deprecating voice in our heads up. Therefore, it is important to surround ourselves with media and messages that come from a place of non-judgementalness. This stance in approaching not only ourselves, but others as well, can really harbour compassion not only for ourselves but for others.It’s a great lesson to learn to not be judgmental but being surrounded by judgmental media can only lengthen and challenge our journey towards being non-judgemental. It can be hard to identify judgement words, but basically emotionally loaded ways of describing can help sum them up. Lazy or stupid for example are quite harsh judgement words, and when they’re used to describe someone or ourselves can be quite damaging.

How to Tell If Health Media is Unhealthy?

How to identify unhelpful media messages for body image and dieting.

Health and fitness advice is everywhere. You could read all day every day and reach no consensus on how to best eat and exercise for your health.  There are entire businesses that rely on our need to transform ourselves in search of an elusive sense of happiness and ease in life. The TV is full of programmes showcasing different diets, including crash diets and their success stories. Advertisements bombard us with how their product will help us shape up as if we’re all too shaped down. That’s before we’ve even delved into the unfiltered and unedited online world.

Sometimes media outlets and their messages can be a bit of a trickster, packaging themselves as having our best interests at heart but really the underlying tone of the messages can ultimately make us feel a bit shit about ourselves. This only serves to fuel the diet and fitness industry because why would we be so desperate to spend our money on their products if we were satisfied with ourselves and our lives?

Laura Thomas PhD edited the Women’s Health Cover

There are some ways to identify unhealthy media for your diet and lifestyle, even if they have ‘Health” in the title and pictures of 6-packs throughout their content. Below are 5 red flags that mark out the shit I should ignore from the shit I should really take on board, and get this, remain balanced.

  • They’re sure that you need to change in order to be happy.
    You can’t be too comfortable with yourself. You just can’t because if you were then how would magazines be a leading monthly seller? Unhealthy media assumes that you’re unhappy with yourself, and if you’re not it will give you reason to be unhappy with yourself. Then they’ll tell you how to change in order to not be unhappy with yourself. Of course it will seem like a simple and decent plan, but of course it fuels a cycle to keep you coming back for more like a crack addicted mouse chasing its next hit in a lab.
  • They have astounding “life changing” promises.
    If the author of the media is promising to change your life phenomenally then tread with caution. There is no one solution to all of life’s problems; they are too complex and varied. Being a certain weight, size or body shape also won’t make everything in your life easier, smoother and happier. You won’t breeze through life just because you’re a size 10. Life doesn’t work like that. Your boss will still be annoying. Your landlord will still be difficult and your overdraft won’t pay itself off.
  • They ensures that if you didn’t want XYZ before, you do now…
    They will tell you what you want in life. If you didn’t want what is being prescribed before you do now. This can sway you away from what really matters in your own life and values to what someone thinks you need or ought to want. Abs is a big one, with ab workouts and cheat sheets everywhere. To be honest, maintaining my health is more important to me than abs.
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  • They’re judgement loaded
    A classic lines includes, ‘if i can you can too’, and buzz words are: lazy, should, ought, and why not? If someone is self-righteous about upholding their lifestyle regime, as if anyone who doesn’t isn’t seeing the light yet and are stupid because of it, then that’s pretty unhelpful. Health is different for different people.
  • Just because someone is following a particular plan and another person isn’t doesn’t make one better than the other. Greedy, pig, and lazy are also unhelpful contexts within which to frame anyone and their habits or behaviour.
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  • You feel shit after reading it and you didn’t before you started.
    I noticed this in particular with an image that circulated around Insta earlier in January. People who had achieved a level of self acceptance about their bodies were upset and feeling pretty damn shit about themselves. If you have a level of acceptance before reading or seeing something, then afterwards you’re finding yourself self-doubting yourself then put that shit down. Right. Now.You don’t need that shit in your life. Unless you’re feeling empowered to be healthy, I mean genuinely healthy not washboard abs super woman “healthy” then it’s likely not useful for you.
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If you really do feel that you need help with your weight for health reasons, a qualified health professional is best equipped to help you out. Check credentials and go for dietitian or registered nutritionists as these are the only regulated nutrition professionals by government standards. There will be a post about this at some point.

How Healthy is Veganism Really?


The vegan diet has gained immense popularity. A dietary lifestyle that once seemed extreme, picky and difficult to cater for has become one of the hottest topics in heath and nutrition right now.  There is an onslaught of persuasive vegan media, vegan critics have gained more of a louder voice, and with tenacity the campaign is really quite intense.

Let’s be clear. I’m not anti-vegan. I am an omnivore and I’m not a passionate meat eater either. I don’t eat much meat and vegan cook books make up the majority of my collection. I am however concerned with some of the veganism claims floating around that are based on pseudo-science, skewed claims and the judgements that scoff at anyone who isn’t following a vegan diet because we’re so unenlightened and stupid for not seeing the light.

Instagram: @noraspiration

A lot of the momentum for veganism was gained on social media; social media influencers have a massive power over our health and well-being choices (Byrne et al, 2017). This is important in relation to influencing public health amongst the general population with influencers often having more impact than traditional advertising campaigns. It seems that fruit and veg finally have some momentum to compete with food manufacturers. One study found that 41% of participants agreed that social media influencers motivated them to make healthier food choices sometimes, and for 32% of participants the motivation to eat healthier overall (Byrne et al, 2017). This news could only be bloody brilliant right? Finally, we have an effective way of influencing the nation’s diet for the better?

Uhhhmmm, not always. There is a downside to the influence of social media trendsetters. A big proportion of influencers are not qualified dietitians or nutritionists (Byrne et al, 2017), which is important when misleading nutritional information is being shared (Byrne et al, 2017). This makes the dietary choices they’re recommending potentially health damaging as they advocate choices such as gluten-free as a healthier choice for those without coeliac disease, and diets that can include eliminating whole food groups and lead to nutritional deficiency (Byrne et al, 2017).

I’m not saying you can’t have a complete diet whilst being vegan, but you do need to spend effort covering all of your bases to prevent malnourishment (Cramer et al, 2017). A main and legitimate concern for those following a vegan diet is bone health over time. Insufficient intakes of calcium, vitamin D, Vitamin B12, zinc and n-3 fatty acids can lead to a higher chance of developing osteoporosis and  fractures (mangano and tucker, 2017).

Instagram: @naturally.jo

I have many burning questions about veganism which I will be exploring in a series of posts including topics such as:

  • The role of supplements
  • Maintaining bone health in the long run
  • Whether vegan really is the healthiest option
  • Where pseudo-claims are coming from
  • Whether the reason for being motivated to follow a vegan diet affects compliance over time
  • Endurance training
  • Environmental impact of diet and lifestyle choices
  • Eating disorders and veganism
  • Mood and veganism

Let’s go on a journey of discovery and see what science says about veganism. If you have any specific topics you’d like to read about you can comment or email me at ninjaontherunblog@gmail.com

Ciao for now.


Byrne, E., Kearney, J. & MacEvilly, C. (2017) The role of influencer marketing and social influencers in public health. Proceedings of Nutrition Society. 76(OCE3) .

Cramer, H., Kessler, C.S., Sundberg, T., Leach, M.J., Schumann, D., Adams, J. & Lauche, R. (2017) Characteristics of americans choosing vegetarian and vegan diets for health reasons. Journal of Nutrition Education and Behaviour. 49(7) pp.561-567.

Mangano, K.M. & Tucker, K.L. (2017) Bone health and vegan diets. In: Mariotti, F. (ed.) Vegetarian and Plant-Based Diets in Health and Disease Prevention. (1st) London: Academic Press. pp.315-327.

If You’re Only Hitting the Gym for a Hot Body – You’ve Got The Living Thing All Wrong

I”ve been trying to get involved in helping people become more active through various projects and tasks set as part of my Nutrition BSc degree. These past 2 weeks I’ve been quite the hypocrite in terms of being as active as I would like – oh Hai again Depression. From uni projects that I’m involved with in trying to get people more active there is a heavy ideology, from numerous people, who I’m going to say have the best intentions at heart. That is that the reason we exercise is to look a certain way. Nothing more. Nothing less. This is a very big problem. This is a very big problem indeed.

They genuinely believed exercise is a means we go through in order to sculpt, change and gain a body that looks a certain way in order to find the elusive happiness and ease of life that comes with a “perfect” body. Internally I’m screaming. Internally I’m banging my head on the table top harder and harder with each time this underlying notion comes to the surface.

Looking a certain way and achieving what is “perfect” for that generation or time is not the answer to all of your questions. Trust me. I wasted 10 years believing the same thing, when I was the same age as the people I’m talking about and I look back with full eyes, shaking my head and thinking, “Shit! Something needs to change.” because it seems the pressures have gained momentum since I was that gullible girl too. Instead of just not eating, which is relatively easy when you’ve got a complicated conundrum of emotional and mental health needs underlying that behaviour. However, now, you have to eat right, ergo, eat what’s trendy and most expensive and over priced at the moment. You also have to do a million squats to get a good ‘booty’ – for who? I don’t know about you, but as I go about my day to day business I rarely even see my arse.

One notion to get people being more active – which isn’t a new one goes along the lines of this, “lets hold a competition of who can do the most activity throughout the week or month – we can use FitBits or pedometers.” We could if we want to send out the message that more is always better in terms of being active. This isn’t something I can support. I can’t get behind this.

At school when I was in Year 8 we did a similar competition, minus the technology, and do you know what it taught me? It taught me how to count calories. It taught me that in order to burn those calories I had to move more. It taught me how many calories were in a chocolate bare vs an apple. It taught me the difference between regular Coca Cola and Diet Coke. It had me reading the nutritional info label on my water bottle – don’t worry, there’s no calories there, just minerals. This was all before I knew about eating disorders. It was before I was even aware of my body shape compared to others because I was 12 – I was still a child.

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2011-12 : During Anorexia

So skipping back to modern-day when I am no longer living in the innocence of the end of childhood, do I work out because I want a Kardashian booty? No. I don’t give a shit if my arse warrants a peach emoji? Do I want a 6 pack? If I do, then shredding at the gym every day is definitely the way to go about it. What happens though once I have that 6 pack? Do I stop? Or do I keep going to maintain my 6 pack that, let’s be frank, very few people are going to give a fuck about unless they’re some shallow person who wants to shag someone with a 6 pack and be done with me. By falling into that mentality and culture you objectify yourself. You give yourself no value more than your appearance and I’m going to tell you exactly what I think about that:


You know what the peach emoji can do? It can kiss my derriére.

To put this into perspective even more, when you’re in your coffin at our funeral I very much doubt someone will utter the words, “what a shame? And she had such a good 6 pack as well?” and you know what? They won’t even see you arse because they lie you face up. I guess you could probably put a request to go in face down so everyone can see your beautiful perfectly shaped bottom in rigour mortis. That would be something to talk about to lighten the mood I suppose.

I’m not saying that body image isn’t important. It is important to not hate your body. It is also important to learn to love your body – but guess what? Your body does so much more than look a certain way. It fights injury. It fights infection. It allows you to run 5K if you so wish. It allows you to have sex. It allows you to taste and smell and experience and it lets you do the monkey bars – I mean, what’s better than being able to use your body to play and being able to. Stop wasting your health on vanity.