Tag Archives: moms

Helping Moms Eat Intuitively and Accept Their Bodies During Pregnancy and Postpartum

In the last blog, I introduced you to Lindsay Stenovec, Registered Dietician, and her Meet-Lindsay experience healing disordered eating and becoming a dietician. Lindsay is now a Mom who works with women recovering from disordered eating. Here is some of the fabulous insight she shared with me during her interview:

What are some of the things you work with that are specific to moms recovering from eating disorders?

Something that has become more and more apparent to me is that there’s a lot of shame when a mom who’s in recovery has an increase in disordered eating. They could be in recovery for 2 years, 10 years, 15 years, but if they start to realize during their perinatal journey, they’re struggling, it brings up shame. They forget to take into account that this is actually one of the riskiest times for recovery. And a small or large amount of eating disorder behaviors or thoughts that can come back into the mind are not uncommon.

When I get  initial calls for support, a lot of the self-talk I hear from recovering moms is “I feel  so stupid,” or “This shouldn’t be happening,” or “I can’t believe this is happening again. I thought this was far behind me.”

I’m always really quick to say:

“This is actually something that a lot of women in recovery experience. It’s one of the riskiest times for recovery. And it doesn’t say anything about your recovery or how much work you put into it. And look here you are on the phone with me! You have totally recognized what’s going on. You’re getting support. That’s you taking care of yourself. This is exactly what you need to be doing: reaching for and getting support!”

Right off the bat it’s important to make sure that they know they didn’t do something wrong; that there is nothing wrong with them. A lot of the times disordered eating thoughts and behaviors come up as a result of the hormonal changes that women experience. And pregnancy/postpartum, are big life changes. It isn’t surprising that disordered eating “coping skills” come up.

Shame: 

pregnantI also see that there’s a lot of worry around body changes during pregnancy and postpartum. This is a big time of change, not just physically, but also emotionally. What I have noticed is, for women in recovery, it may take a little while to open up about that. I’ve notice a trend with not wanting to say out loud or fully express the distress around body changes, because they don’t want it to be there. They don’t want to be feeling this way about their bodies. They feel shame about feeling bad about the change in their body. And so keep that really close to their vest. But over time it starts to organically come out. For moms in recovery, just know that this could be a risky time, and seeking support can help.

(Side note: shame is such a big obstacle for recovering women. I tell my clients shame stands for the false message of SHAME= Should Have Already Mastered Everything. Let’s challenge that message, again and again. You get to be human and in-process, just like the rest of the world. And you deserve compassion, just like you offer your little one.)

How can pregnant and postpartum women sort through all the food recommendations that are in magazines, doctor’s offices, and diet-culture and  find what works (and doesn’t) for them?
We do have some changing nutritional needs during the perinatal period. However, oftentimes they are presented in a way that reinforces diet culture. And so there’s some work to be done regarding how we consider nutrition. How do we incorporate that into our own bodies’ wisdom? For example, if I’m working with someone who is early in pregnancy, the first trimester is often survival mode for many women who have pregnancy nausea. The cues from your body are so strong, they are very chaotic, and they are not to be messed with. So if I were to say, as a dietician

“Hey you know you should really more broccoli during your first trimester because vitamin C is very important and broccoli has lots of vitamin C,”

and then you go home and you can’t even look at broccoli because you’re going to be sick, that nutrition information is not that helpful for you! You have to say to yourself:

“OK, vitamin C might be important, so I could probably take a vitamin supplement to help myself during this time.”

And then, in the meantime, you might be eating saltines and apples. It’s a really interesting time to explore, because the cues from your body are so strong. You have really very little choice other than to go with the flow of what your body is asking for. This level of intuitive eating- of listening to your body’s cues- can be very scary or it can be very empowering. I’ve seen it go both ways.

I believe it’s very helpful to have that dietitian with you to say something like this:

“Oh, you got this piece of nutrition information. Let’s look at whether it’s supportive or not supportive to you and how could we use it in a way that honors what your body is telling you right now.”

We really have to learn what intuitive eating calls gentle nutrition. We have to learn how we can incorporate that gentle nutrition into our lives. We have to think about the different stages someone’s at, and to realize that healthy eating doesn’t mean rigidity. Healthy eating doesn’t mean restriction or not allowing yourself to enjoy food. There is no such thing as a right way to intuitively eat. There’s only listening to your body and going by what it needs. Your body does have wisdom, and it is going to be giving you different information every day. The only way you’re going to know what it needs is to is to pay attention to it and just do the best that you can.

In conclusion? Pregnancy (and postpartum) are great times to practice:

*letting go of perfectionism and shame,

*eating intuitively and listening to your body’s needs,

*being present what what-is (rather than what your fantasy wants it to be) and

*receiving support and practice being good enough.

To connect with Lindsay’s Nurtured Mama podcast, Facebook group, and resources, click HERE

 

Moms, Food, and Diets

In continuing with the fabulous interviews for the forthcoming book Good Enough Mama: Taking Care of Yourself and Your Recovery During Pregnancy and Postpartum, today I want to introduce you to Lindsay Stenovak, Dietician, Mom, Recovery advocate, and host of The Nurtured Mama podcast

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What made you want to become a dietician that specializes in eating disorder recovery?

My own journey definitely led me to this area of specialty. Having suffered from disordered eating and body image distress informed it. In college, as a nutrition major, thought I was doing the “right thing,” eating “healthily” when really it was diet mentality. I thought I was being a good nutrition major. I was following the rules that were given to me. I genuinely thought there was something inherently wrong with myself in my body for not being able to adhere to these recommendations that just weren’t realistic or appropriate for my body. And that would send me into these cycles of struggling with disordered eating. So, long story short, I hit this point in late in my senior year of college where I said:

“Enough is enough. I just I have to let myself eat enough food!”

I started to experiment with this, and realized I could relax around food! And I found it was actually not so scary. And shortly after that I was introduced to intuitive eating as well as the world of eating disorder treatment.

(Intuitive eating can be defined as a nutrition philosophy based on the premise that becoming more attuned to the body’s natural hunger signals is a more effective way to attain a healthy weight, rather than keeping track of the amounts of energy and fats in foods. For ten principles of intuitive eating from authors Evelyn Tribole & Elyse Resch, go to: Ten Principles )

Intuitive eating – and using this approach to eating disorder recovery – fit in very nicely with my own personal experience. I realized there was this whole world of people practicing intuitive eating and “Health At Every Size” (HAES)  who were saying not only “It’s OK to eat,” but also “It’s ok to eat enough and enjoy it! You have permission to do this!” I realized, Oh these are my people and this is my jam! There was no going back.

What is diet-mentality and how did you break out of it?

Diet mentality says that a variety of body shapes and sizes are not OK and that you can’t trust yourself around portions. In my nutrition program at school, they were teaching us that you’re going to have to really work hard to help people not eat too much. It was fear-based: one wrong moved you are going to be out of control.

I remember having a discussion in my nutrition program about portion sizes and all of a sudden I realized “Oh my gosh, the ‘serving size’ on the box is just the unit of measure! No_DietingUnder no circumstances is this like the right amount for everyone to eat, every time they sit down to eat that food.” All of a sudden I had so much validation for myself in struggling with trying to stick with a cereal box recommendation, feeling so hungry, and thinking there was something wrong with me. I could eat more than one bowl of cereal because, even though it said one bowl was a “serving size,” one bowl didn’t fill me up!

I remember raising my hand in class and saying:

“I just realized that this is the unit of measure not the perfect amount everyone is supposed to eat! This is just a unit of measure that manufacturers picked and put on the boxes. It helps their product look good within diet culture, but it really has nothing to do with what you need in that moment.”

Everyone including the teacher just looked at me strangely, and went back to the lecture. But it was a revelation for me. Back in the day, they used to always say a bowl of cereal was part of a complete breakfast. Not your whole breakfast. And if you want to choose to have a cup of cereal, fine. But make sure to give yourself unconditional permission when you get hungry an hour later.

Stay tuned next for part two of this interview, when Lindsay discusses some of the ways she helps moms with the massive food and body changes during pregnancy and postpartum!

Guest Posting for Scary Mommy!

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For years I have been following this blog, and the founder, Jill Smokler, who paved the way for moms to be their gloriously imperfect, irreverent, non-glowing selves.

I’m happy to now be contributing to the blog! Today I write about the importance of (Tim Gunn style) self-care for moms and, despite sleep deprivation and new mommy boot camp, making it work. To see the post “Make it Work”, pease click here.

Get your (skinny clothing) skeletons OUT of the closet

“It is true that there are skeletons hiding in our closet, but there is treasure

hiding there, too.” -Teal Swan

OK moms and recovering women, as we all know, bathing suit season is fast approaching. In my work as a therapist for moms and women recovering from eating disorders, sessions are starting to revolve around:

  1. How to hide body parts while wearing summer clothing
  2. How to avoid wearing a bathing suit
  3. Comparing and Despairing

I encourage moms, and anyone with body image issues (so basically everyone) to let that shit go. Of course I mean emotionally (I’m a therapist 🙂 ) But I also mean literally: Bring in the old bathing-suit/pair-of-short-shorts/sleeveless-little-red-dress and we will have a goodbye ritual.

Marie Kondo, in her famous (and clearly written BC: Before Child), The Life Changing Magic of Tidying Up (2014) writes:

The best way to choose what to keep and what to throw away is to take each item in hand and ask Does this spark joy? If it does, keep it. If not, dispose of it.

Although easy-sounding, this can be tricky. When I ask my clients to bring in their clothes from their pre-pregnancy or pre eating disorder recovery days and ask,

“Does this [shirt/dress/pair-of-jeans] give you joy?” they almost always say unequivocally,

“YES.”

And then I ask “Is it REALLY the [shirt/dress/pair-of-jeans]?”

To which they say “YES.”

Then we sit there and look at each other in a staring contest. However, since therapy is expensive, this usually only lasts a few minutes at most. Then they might say something like:

“Well, maybe it’s the memory if wearing this pair of jeans and feeling confidant.”

Or

“I wore this dress on my first date with my husband.”

Or

“When I was [this size], I didn’t ever feel anxious.”

Or

“I was happy when I wore this.”

Then I ask them where the happiness came from.

“The shirt/dress/pair of jeans” they say.

“No,” I say. “From you. The happiness came from inside of you.”

Them: “No, it was the dress.”

Me (Their Best-Self): “Go buy another.”

Them: “I’m not the right size.”

Me (Their Best-Self):

“You are the right size. You are the right size. Right now. Your stomach is the right size. Your thighs are the right size. Your arms are the right size. Your JEANS may be the wrong size, your DRESS or your BATHING SUIT or THE CLOTHING INDUSTRY may be the wrong size, but not you.”

“But what about the happiness I felt when I wore these jeans (dress/bathing-suit)?”

More staring, but with compassion and softening. And then we cut up the clothes. Sometimes we make them into journal covers. Or toddler clothes (because that is who size zero is made for).

Then we get to the tears and the grief. Because motherhood, and eating disorder recovery, is not only a whole new body. It is a whole new life. Do you really want the life you had when you were wearing that dress/bathing suit/jeans? You may have had more freedom (moms), or you may have had a thinner body, but were you really happy? Were you not just as- if not more- obsessed about food or worried about somebody finding out or seeing “the real you” (because under the dress you were feeling anxious, insecure, and lonely)? So your tummy was smaller. Did you wake up in the morning filled with joy about everything in your life, your relationships, your career, and your connection with meaningful purpose because your stomach was free of stretch marks or your arms were thin? I doubt it.

Happiness, in my opinion, is more about being in acceptance with what-is rather than what-you-would-like-to-be. If you have a little red dress that you used to wear in your pre-mommy or pre-recovery days that doesn’t fit (and never will because spanxs-are-for-women-who-willingly-subject-themselves-to-torture-and-isn’t motherhood-already-hard-enough), let that shit go. Is it really making you happy hanging there in your closet? Or is it looking at you every day saying:

“You used to wear me. Now you are a hippo-that-wears-sweat-pants.”

That doesn’t sound like it’s sparking joy. That sounds like a shaming, mean voice that should not be allowed in your house and definitely not in your closet.

Saying goodbye to the illusion of happiness being tied to an unattainable body shape/size can often bring up grief…which then can lead to freedom, which feels like, yes, you guessed it, happiness. Maybe not full-on joyful euphoria, more like self-accepting contentment. But isn’t that good-enough? Isn’t that what you wanted all along?

Oh, and more space in your closet for new clothes.

how to dress for your shape

5 Ways to Have Fun in Recovery and Motherhood (with free Halloween ideas)

Like many recovering women and moms, “fun” often falls to the bottom of the to do list for me (if it’s even on there). Who has time for fun? I’m WORKING! I’m working being a mom, I’m working being a Psychologist, I’m working running a household!

However, all work and no fun makes … NO FUN! And when there is no fun, this is a set up: for burn-out, depression, relapse, cross addiction, cynicism, unhappy marriages, cranky kids, and wistful fantasizing about times when play included things other than matchbox cars and dressing up like Elsa for the five hundredth time.

Here are some FUN ideas that have worked in our house:

  1. Get Creative in Your Child’s Play by Being Silly Yourself.

(And create a Halloween costume other than Elsa or Star Wars)

If your child likes to dress up like Elsa, and you feel like you are going to throw up if you have to be her sister, Anna, one more time, be something YOU want to be! Put on black clothes, cut out little green dots and be a Black-Eyed Pea! (That is a free Halloween costume idea. You’re welcome. You can now have fun being something-other-than- yet-another-Star-Wars-Princess-Zombie-Superhero walking down the block on October 31st). You can now dance around singing “I’ve Got a Feeling…”

If YOU are having fun, your child will, as well. If they are laughing, that is the goal. Little ones laughing are the equivalent of liquid gold. And who says Elsa can’t play with a singing, hipster vegetable?

2. Have Fun with Literal and Non Literal

My husband came up with this one when he couldn’t take another 2 hours of matchbox cars racing around:11411714_10153358823245120_6846648671725484537_o

It’s a Traffic Jam 🙂

Another thing my little one and I have done is put letters around the house on things that start with that letter. You can play with puns like the letter “T” on the Tea box, and the letter “P” on the potty where your little one goes “Pee.” This can be fun for a few minutes during the witching hours. Every little bit helps.

3. Create a Weekly Ritual 

Our family has movie night every friday. I know some moms that have actually created theme-meals to go with the movie: “poison” (caramel) apples with Snow White or Pumpkin cake with Cinderella. Olaf eggs for Frozen. (More ideas. You’re welcome.) olaf

I myself am too f-ing tired by friday to do this. We order out and have it delivered. Permission to do this. And if you are in recovery and not a Mom, if you have a fabulous (or good enough) babysitter, then by all means go OUT to a movie!

4. Find a Special Place to Visit Regularly.
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It could be a redwood forest or a tree near your house. Whatever this place is, visit it regularly to connect with the-part-of-you-that-knows. This may not be fun in the traditional “Hey, let’s have some fun!” light-hearted kind of way. However, it is the ground from which all creative and fun energy arises. Your Soul/Wise-Mind/Intuition will appreciate having a regular place where you breathe, rest, and reflect. Find a Grandmother tree or create an altar in your home where you can be still. This is that quiet place that is under all the noise of Busy-ness. It is the ocean that all the waves crash back into. Let your mind rest there.

5. Connect with a Friend to Do the Fun Thing You Never Let Yourself Do

Take a moment to ask yourself what you really like doing, but never allow yourself to do. Now: create a date with a friend to do that. Whether it be collage-ing, making art, painting, dancing, yoga, or getting a pedicure, making a date with a friend will make you more likely to actually do it. This accountability can help give you both permission to take having fun more seriously 🙂 Do it before you reach this place, because when you reach this place, you are no fun:

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Many Blessings and Have Fun!

 

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