Green Mountain at Fox Run http://www.fitwoman.com Women's Weight Loss Spa Retreat for Healthy Living Thu, 26 Mar 2015 16:40:13 +0000 en-US hourly 1 The Healing Power of Community for Binge Eating http://www.fitwoman.com/blog/2015/03/26/the-healing-power-of-community-for-binge-eating/ http://www.fitwoman.com/blog/2015/03/26/the-healing-power-of-community-for-binge-eating/#comments Thu, 26 Mar 2015 13:00:37 +0000 http://www.fitwoman.com/?p=30981 In the reflective weeks after our second Binge and Emotional Eating Weekend Intensive at Green Mountain at Fox Run, I continue to be struck by the power of connection and community. Other people matter. Weight Stigma and Emotional Eating Those of us who struggle with binge and emotional eating live lonely and isolated lives. We live with a secret, one […] Read more »

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In the reflective weeks after our second Binge and Emotional Eating Weekend Intensive at Green Mountain at Fox Run, I continue to be struck by the power of connection and community.

Other people matter.

healing power community binge eating

Weight Stigma and Emotional Eating

Those of us who struggle with binge and emotional eating live lonely and isolated lives. We live with a secret, one that is too humiliating to share with others.

Just living in a weight biased culture, one that makes food and eating a moral issue of being either good or bad is enough to keep us quiet. Why would we tell ANYBODY what or how much we ate during a binge episode?

Our size becomes a buffer or a way to keep people away, protecting us from being rejected or hurt by others.
We overvalue our size and weight, using it as an indicator of our worth. So not the truth, but understandable given the internalized message from society and sometimes our own family.

If this isn’t already enough to bear, we turn to food to soothe and to escape. Of course we do.

Unfortunately, this leads to more feelings of shame, more need to soothe and escape and on goes the cycle.

We begin to find the safety of being alone. Sad, but true.

We miss important social events because we don’t want people to see that we have gained weight. The very thing that may keep us from being with others may also unconsciously help us. Our size becomes a buffer or a way to keep people away, protecting us from being rejected or hurt by others.

 

Given ALL of this, still, other people matter.

When a group of women find one another in a safe, protective environment, we begin to share.

We hear our story in others, thinking, “I thought I was the only one”…or admit for the first time to another human being, that we have eaten a can of frosting when alone, after everyone has gone to bed, in order to just relax enough to get to sleep. Our shame begins to leak out of our eyes and down our cheeks, opening up space to take in love and care from others.


Others begin to tell us that we are not alone and that we can heal, that there is hope.

I’d like to think that the accomplished speakers at Green Mountain at Fox Run are the special ingredient to the success of these Weekend Intensive Programs, but staff takes a back seat to the power of the group experience, the community of Green Mountain participants.

It is a risk to go somewhere where no one knows you, but the reward is leaving with a support group for a lifetime.

There is real science to this stuff.

community healing binge eatingTouching works.

A quick high five or a 9-second hug can raise oxytocin which increases feelings of trust and lowers cortisol which reduces stress.

We were made for relationship and our health depends on it. Suffering in silence is actually working against you, Isolation creates a bodily state of physical and psychological stress, it holds onto every protective ounce of you…just trying to survive.

Other people matter.


Check out our upcoming Science and Practice of a Non-diet Approach to Healthy Weights Weekend Intensive on April 16 – 19, 2015. This will be Green Mountain’s last intensive of the season, but if you can’t come, consider spending a week or two or more with the staff this year, rather, people just like you

LEARN MORE About Our Upcoming Weekend Retreat

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The Binge Eating Diaries: Springing Forward to Overcome Fitness Setbacks http://www.fitwoman.com/blog/2015/03/25/overcome-fitness-setbacks/ http://www.fitwoman.com/blog/2015/03/25/overcome-fitness-setbacks/#comments Wed, 25 Mar 2015 13:00:16 +0000 http://www.fitwoman.com/?p=30922 AHHH! I’m frustrated! Let me start at the beginning… When Fitness Becomes Boring Over the past couple of months, my movement routine had become a snooze fest. I wasn’t enthusiastic or excited. I was BORED. And to be perfectly honest, I could feel myself getting lazy. I was at that point where I was going to the gym just to say […] Read more »

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AHHH! I’m frustrated!

Let me start at the beginning…

binge eating diaries overcoming exercise obtaclesWhen Fitness Becomes Boring

Over the past couple of months, my movement routine had become a snooze fest. I wasn’t enthusiastic or excited. I was BORED. And to be perfectly honest, I could feel myself getting lazy. I was at that point where I was going to the gym just to say that I went.


“Hey everyone! Here I am! I am so not into this! How long do I have to stay here to make it count?”

I wasn’t working out to make my body feel awesome. I was exercising out of obligation – because I thought I had to… because I thought I was supposed to.

Usually, scribbling “exercise” into my agenda book helps hold me accountable to myself and reminds me that even though work, cleaning, cooking, answering emails, etc. are important – they’re not more important than my daily dose of movement. But in hindsight, for a brief period of time, I was writing it down just so I could check it off.  No, scratch that – just so I could say I checked it off.

Strategies To Get Out Of An Exercise Rut

Now, don’t get me wrong – I’m a total believer that when it comes to movement, something is always better than nothing. But if you’re not enjoying yourself, the task can become daunting. And when it becomes daunting… you simply don’t want to do it. And I am so sick of living a life full of things I don’t want to do!

Read This Related Article: How to Keep Your Exercise Going
So, I decided to switch up my routine by not having one. I put some new options on the table and took myself out of the pressure cooker. My new objective: get my engine revving… no pattern, procedure, or regimen required.  Vrooom!

Movement Isn’t a Punishment. It’s a Gift We Give Ourselves.

Instead of going to the gym, walking on the treadmill, alternating legs, arms, and ab days (blah, blah, boring), I went out and purchased 2 at-home work out DVDs. One with 10-minute on-the-go videos for when I’m short on time and another completely out of my comfort zone: Piloxing – a combination of Pilates and boxing. It’s a hoot! It makes me feel free and I get to flail around my living room, giving my inner child a chance to dance.

Next, I signed up for my first Bubble Run – a 5K “fun run” that sprays you at each kilometer mark with brightly colored sudsy foamy goodness. Agreeing to do this with a couple of friends and my partner made me a little anxious. I haven’t jogged much (let alone run) in nearly 5 years, since my treadmill knee injury during college, when I was breaking my body running four miles a day, 6 days a week.

But instead of canceling the whole thing and telling myself that it was useless- I could never do it… I played a little game with myself. (Games, remember those? No? Ask your inner child. She’ll give you the rundown.)

movement is a gift we give ourselves

I Challenged Myself And Started To Hit My Stride

Read This Related Article: Exercise – Love It or Leave It
In a non-competitive way, I decided to challenge myself. I started jogging for two minutes at a time, and by the end of the first week, I got up to 10 minutes without stopping on the treadmill. I was able to jog a mile outside sans any breaks. Hoorah!

I knew that too much at first could jeopardize my knee, but I missed that runner’s high. It used to make me feel invincible. So instead of sprinting after instant gratification, I jogged toward a realistic goal. I was feeling empowered and inspired – like I could conquer the world one lunge, jab, or mile at a time.

And Then It Happened…The Setback

For four days straight, a nasty headache stole my spotlight. I still went to work and managed to function at the most basic human level, but any extra movement aside from walking and breathing were simply out of the question. SERIOUSLY!? I just back into the swing of things! Why is this happening!?

There is nothing more disheartening than being benched when you just scored 25 points in the first quarter.

So, what did part of me want to do? Crawl to the pantry, whip open the fridge, and self-soothe with food, even though the act of chewing was physically painful. But whenever something (ANYTHING) goes awry, my bingeing brain goes off like a firecracker – Feed me, I’ll fix it!

Dealing With My Binge Eating Trigger

At this point, my “go me” attitude had spoiled and was rotting in a pile of self-loathing. But the part of me that’s made of iron, diamonds, and kryptonite put up her fists and punched my “woe is me” attitude right where it counts. So, instead of:

A) Forcing myself to push through the pain and move my body in ways that would keep me out of the game longer

B) Punishing myself for something that wasn’t my fault (having a miserable, debilitating headache)

I gave myself time to recover. I practiced self-care and compassion. When I got home from work I went straight for my bed, didn’t judge myself, and scheduled a trigger point massage. After talking to myself and listening to my body, I knew that emotionally overeating or bingeing wasn’t going to help. It was literally going to hurt me. (Like I said, chewing was a task in itself.)

Read This Related Article: Dealing With Exercise Interruptions
My body was going through enough. It didn’t need to be penalized. It needed to be respected. But before I could treat it with the kind of respect it deserved, I had to make sure that I was being honest with myself.

Answer Yourself Honestly

There are a few questions I’m sure to ask myself these days, one that I would never have asked before I started this journey. It was too scary; I didn’t want to know my answers…

Is my pain physical or is it mental?

Is it real or did I bloody well make it up?

Am I really hurting or am I scared and looking for an excuse because I’m afraid of failing?

Am I about to expedite that process and fail myself before I give myself a shot to succeed?

To test out this headache of mine, on the second day (after I decided that pounding my feet against the ground would only increase the pounding in my head) I drove home, parked my car, and started walking. The pain was tolerable at first, so I tried to jog a few steps. For a few brief moment, I became prematurely optimistic. Maybe I could push through this? Umm… no. Oh no, no, no. I needed a dark room and an ice pack, not a jog down misery lane.

This was a great “exercise” for me. (Pun intended!) In order to truly take care of my body, I had to know that I wasn’t looking for an “out” because I know myself too damn well. I can find a reason to do… or an excuse not to do anything. So, if you’re not sure if you’re stuck in a funk or if your body is begging for a warm bath and a cup of tea, ask yourself, “What’s really going on here?”

Answering yourself honestly will help you determine what you need right now, so that you can get back to achieving more of what you want tomorrow. And no matter what you decide, remember that…

A setback does not set you up for failure.

Life happens. Although parts of us are made of platinum and gold, our muscles, bones, and skin are not bulletproof or scratch-resistant. Pay attention to your body from your head to your toes – your headaches to your hangnails! (Yeah, I said it. Those suckers can keep me out of sneakers for days!)

If your routine unravels, you have not failed. If life throws you a curve ball, and you miss it, you have not failed. If you need to catch up on sleep instead of catching tonight’s Zumba class, you have not failed!

The only way to fail on your journey is by giving up on yourself.

So keep breathing, pushing, trying, listening, and loving. And remember, when the going gets tough – the tough don’t always get going. Sometimes they read a book… or get a pedicure.  ;-) Until Next Time, Jace


Learn About Our Fitness Program

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Easy Recipes to Feel Good: Steel Cut Granola http://www.fitwoman.com/blog/2015/03/24/easy-recipe-steel-cut-granola/ http://www.fitwoman.com/blog/2015/03/24/easy-recipe-steel-cut-granola/#comments Tue, 24 Mar 2015 13:00:21 +0000 http://www.fitwoman.com/?p=30892 Easy Recipes to Feel Good Easy Recipes to Feel Good is a monthly recipe post for our readers and past participants who recognize the payoff of eating foods that support us, but also have more on their schedule than cooking food.  Our first installment, Mix It Up Steel Cut Granola, is intended to provide you with a “basic” granola recipe […] Read more »

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Easy Recipes to Feel Good

Easy Recipes to Feel Good is a monthly recipe post for our readers and past participants who recognize the payoff of eating foods that support us, but also have more on their schedule than cooking food. 

Serving of homemade granolaOur first installment, Mix It Up Steel Cut Granola, is intended to provide you with a “basic” granola recipe (all included in the chief ingredient list) and then auxiliary ingredients that allow you to mix the recipe up a little. Something that you can make every few weeks but never end up with the same product.

Mix It Up Steel Cut Granola

Makes seven ½ Cup Servings (Yes, that’s a weeks worth!  But it will last for 2 weeks in a tight container at room temp.  Or indefinitely if you freeze it.)

Chief Ingredients

  • 2 ½ Cups Rolled Oats
  • ½ Cup Steel Cut Oats
  • ¼ Cup Brown Sugar
  • ½ teaspoon Cinnamon
  • ¼ teaspoon Salt
  • 1/3 Cup Honey
  • 3 Tablespoons Canola Oil
  • 1 teaspoon Vanilla

Auxiliary Ingredients

I encourage you to mix it up and get creative here.  Use a combo of a few fruits and seeds and nuts.  This gives the recipe versatility so you don’t end up with the same end product.  Have fun!

  • ¾ Cup Dried Fruit Ideas include (but are not limited to!)…
    • Diced apricots, thinly sliced figs, cranberries, dried berries, cherries, diced mango, chopped dates, or dried coconut flakes
  • ¾ Cup Nuts or Seeds
    • Whole almonds, slivered almonds, chopped or halved walnuts, pecans, cashews, macadamia nuts, hemp seeds, whole flaxseeds, or chia seeds

Preparation

  1.  Preheat oven to 350 degrees.
  2. In a big mixing bowl, mix all of the dry ingredients included in the Chief Ingredient list (that’s the first 5).
  3. In a separate mixing bowl, mix all of the wet ingredients (the last 3).  You might want to microwave the honey for a few seconds to loosen it up a little, your call.
  4. Mix the wet ingredients into the dry and combine by hand.
  5. Spread the mixture in a thin layer on a rimmed baking sheet.
  6. Bake for 20 minutes.
  7. Remove from oven and mix in the auxiliary ingredients.
  8. Place back in the oven and bake for an additional 20 minutes.
  9. Let cool.
  10. Store in an airtight container.

 

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Learning about Intuitive Eating from Savvy Girl(s) http://www.fitwoman.com/blog/2015/03/19/learning-about-intuitive-eating-from-savvy-girls/ http://www.fitwoman.com/blog/2015/03/19/learning-about-intuitive-eating-from-savvy-girls/#comments Thu, 19 Mar 2015 13:00:09 +0000 http://www.fitwoman.com/?p=30884  A quick look at the table of contents for the new book Savvy Girl: A Guide to Eating co-authored by Brittany Deal and registered dietitian and certified intuitive eating counselor Sumner Brooks, tells me it would be a great book for many readers of A Weight Lifted. How To Start Feeding Yourself Well With chapter titles such as “Don’t Cut the […] Read more »

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Savvy Girl A quick look at the table of contents for the new book Savvy Girl: A Guide to Eating co-authored by Brittany Deal and registered dietitian and certified intuitive eating counselor Sumner Brooks, tells me it would be a great book for many readers of A Weight Lifted.

How To Start Feeding Yourself Well

With chapter titles such as “Don’t Cut the Pasta — Cut the Don’ts, Shoulds and Can’ts” and “The Secret to Never Counting Calories Again”, it sounds like it could have been written by the Green Mountain at Fox Run staff. It’s a concise account of how to stop dieting and start feeding yourself well, with plenty of specific information that can help even those who are completely confused about what to eat.

Read This Related Article: The Art of Being a Normal Eater
The key is, it’s not really telling you what to eat. Because non-diets don’t do that. They help you figure out what YOU want to eat — understanding the difference between a want that’s in the moment and maybe a reaction to emotions or extreme hunger and a want that has a longer term perspective to it. If that seems confusing, it is a learning process that this book helps guide you through (see below). 

Book Gives Solid Steps To Move From Dieting To Intuitive Eating

I particularly like the “5 Savvy Eating Phases You’ll Experience” as they present concrete and logical steps that comprise the journey from dieting or restrictive eating to mindful, intuitive eating. Phases such as “Permission to Eat (the Honeymoon Phase)” and “Building Trust with Yourself.” Anyone who has been to Green Mountain probably recognizes those phases. 

I also like the follow up of “Seven Road Blocks You Might Face”, such as “You’re Giving Yourself Pseudo-Permission” and “Your Friends and/or Family are Constantly Discussing the Recent Success of Their Super-Restrictive Diet”. Sounds oh-so-familiar.  

An Eating Guide For The Sometimes Bumpy Road To Mindful Eating

The bottom line is the journey to mindful, intuitive eating is not always a smooth road — learning is like that sometimes (often?). As the saying goes, forewarned is forearmed. With the heads up these roadblocks give readers, it’s not so devastating when you hit a bump in the road. And to mix analogies, it’s easier to get back on the horse. 

This book is a quick, useful read for newbies to the non-diet, mindful, intuitive eating movement as well as those who’d like a refresher on the subject. 

Side note: In looking for a picture of the book for this post, I see there’s a Savvy Girl franchise that also features Savvy Girl Guide to Wine and Savvy Girl Guide to Etiquette. If they’re half as on target as their Guide to Eating, I’m in!

Learn About Our Nutrition Program

 

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