Reframing "Exercise"

Joyful Movement Exercise Fitness

I talked with two clients today about reframing this concept of “exercise.” In the U.S., we have such a complicated relationship with physical activity. We’re often compulsive about it or we’re resisting it, which is something that seems to happen with all “shoulds.” 


What would it be like to change movement into a “want” instead of a “should?” For example, this past weekend, I got my little front yard city garden started. I dug in the dirt and put some seeds and small farm plants into raised beds. I don’t like lifting weights, but I felt my strength as I carried 40-pound bags of topsoil. My muscles felt happy to be of use, and I profoundly enjoyed the process and promise of new Spring growth - on both an embodied and a deeper spirit and soul level. 

 

Eating Disorders Recovery Intuitive Eating

This is one form of movement that nourishes me. I can get blissfully lost in the process. What type of movement brings you joy? What gets you into your body — not in a self-conscious or body-outcome-oriented way, but in a way that feels good and feels integrating for where you are in your life path? What movement takes into consideration any body limitations you have in a compassionate and non-shaming way? 

 

Furthermore, how can we be the change we want to see in the world if our bodies are not attached to our minds? Several clients this past week talked about how much more CREATIVE they feel when they are feeding themselves enough and getting enough sleep. I’m a big fan of rocking the rhythm once in awhile to live life to the fullest, but it’s interesting to me to keep hearing that creativity flourishes better when we take care of our bodies and not just our minds. It makes sense. We take ACTION with our bodies — and do we ever need more fierce change agents in the world! 

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I encourage you to think about the kind of movement that brings you joy and vitality and strength — and do more of it — of course, only when you are fed and rested enough to really reap the benefits. What movement nourishes you? Planting, exploring, dancing, adventuring…? Think outside the box (or the gym). 

 

(“Joyful Movement” — Step 7 of Nourish: How to Heal Your Relationship with Food, Body, and Self) 



Sometimes a face plant is a prayer.

Face Plant Body Love Prayer

As I lie chest down in the tall grass and do as I often do in the morning (write), it feels different to be supported by the Earth in her Spring Splendor. A tree shades. Bees buzz by. Birds twitter overhead. A bunny hops close because I am so still. I am at home and I want and need nothing but the cool freshness of the lush green Earth under my belly. 

I come here to rest, reflect, re-energize after a full and feverish week. I feel so much and let it go into the moist, receptive ground beneath me. Insects crawl around my limbs, like my thoughts trying to take me from this reverie. I smile at the tickling distractions and return to letting go. 

I’m not doing. I’m not striving. I’m not creating. There is time enough for that. I am simply being with Mother Earth, letting her thank me for caring for her in my own small ways. Letting her embrace me in a grassy hug. She sees the shifts within me and she is open and receptive and unconditionally accepting. 

Body Positive Body Acceptance

There is no greater prayer for me than feeling the weight of my body on the Earth. In these challenging times, I need to pray this way often. (Yes, sometimes a face plant is a prayer.) I feel deeply how grateful I am to be in a body. These silent, spacious moments allow me to take up space so that I may create space for others and be a small-but-mighty force of radiant hope in a troubled world.

Body acceptance and connection is one of the hardest steps for clients and readers of my book Nourish. Everyone’s path to embodiment is unique. When do you feel grateful to be in your body? How does connecting with your body and senses support your Self, your relationships with other human beings, and your very own life path?

What is Embodied Living?

Embodiment Embodied Living

I often talk with clients about what it means to inhabit the body and to live in an embodied way. When our body says, “I’m tired,” and we take care of it with sleep — or “I’m hungry,” and we feed it, we are practicing embodied self-care. But what about the less-obvious ways that we connect to our bodies?

Sometimes when I’m in meditation — or simply engaging in life in a less harried way — my body feels like it’s been hit with a lightning bolt. Heat and energy rise up from my toes to my head and I feel a restlessness and a deep calm at the same time. I call this sensation Truth Rising.

Nourish Book Eating Disorders Awareness Week

I can choose to ignore Truth Rising and keep organizing my sock drawer, or I can stop, listen, and do what feels deep-down truthful in that moment. Sometimes I have to write (lots of times I have to write), sometimes I have to pray and wrestle with something deep in my soul, sometimes I have to do a really hard thing that I don’t want to do. 

Like confront someone. Or set a boundary on my time and energy. Or say “no.” Or say “yes.” Or dig deep down to that angry part of my soul that feels crusty and unpracticed and say something that is controversial but honors my heart and being.

Sometimes Truth Rising comes like gangbusters through my body. I honor it by listening to it, breathing through it, noticing what it is telling me, and making choices that respect it (and ultimately my soul). Sometimes I have to wait a bit to know what it’s saying to me and sometimes the time to act is Now.

Embodied Living

Have I ignored Truth Rising over my lifetime? Hell, yeah. Way more than I’d like to admit. It’s so darn easy when you’ve had good training in Truth Ignoring. In fact, I’ve been an overachiever in Truth Ignoring. The world teaches us to plod along and use our minds instead of our guts and soul-stirrings. Our brains are amazing parts of us, but I don’t think they are the clearest paths to our spirits.

As I tell my clients, embodied living sets you free and brings you closer to the life that you want to lead, whatever that life might be. When we feed ourselves well and get enough sleep, we create room for different communication from our bodies. The Truths we hold in our hearts and souls bring us to living a life that is naturally more loving and expansive.

In the moment, that Truth Rising sensation is about me and my truth, but it’s way more than just me. If I’m living in Truth, I’m doing so that others around me can live in theirs more closely, too. If we are parents, we feel those eyes on us, but all of us touch so many lives throughout any given day — or fail to touch them when we aren’t present. 

Inspiration Diet Wellness Non-Diet Weight Loss

Truth Rising is so incredibly and delightfully (sometimes scarily) contagious. I see it in the groups I facilitate and in the groups I participate in. When we live our lives more closely to Truth, then we live our lives larger and more connected — and have the individual and collective energy to make the world a better place.

All of this comes to us through our very own bodies. I described what Truth Rising feels like in my body, but I know it feels different in different bodies. There are so many ways to practice embodiment and to live our lives fully. But we don’t do this by trying to change our bodies or by ignoring their messages or controlling them. We do this by listening.

It’s Almost March: Are You in New Year’s Resolution Meltdown?

Nourish New Years Resolutions February

So many of us set goals to change our diet or exercise in the new year. Then, by March, we burn out and the gyms are empty again. This can leave us feeling demoralized and ashamed, as if we somehow failed or don’t have enough willpower. The end of February is Eating Disorders Awareness Week. It’s just about that time we start beating ourselves up because we haven’t maintained our new year’s resolutions. And for those of us who feel victorious, it’s a good time to ask if our fitness and eating goals have become so rigid and obsessive that we’re miserable and on our way to an eating problem.

Instead, let’s reframe resolutions this year and think of them as explorations. Not big, sweeping changes that aren’t sustainable, but deeper goals that reward us on many levels and build slowly over the year. And, in honor of Eating Disorders Awareness Week, let’s create explorations that will prevent and not encourage crazymaking around food or shame our bodies.

Diet Weight Loss Non-Diet Intuitive Eating

1.    I resolve not to diet.

Set realistic goals about the things that you’d like to change about your relationship with food and body. Be patient with yourself and honor the process it takes to get there. Research shows that dieting doesn’t bring sustained weight loss, yet the $60 billion diet industry profits from our low self-worth. Vow to never diet again and instead make choices aligned with taking good care of yourself at any size – which sometimes means eating cake to celebrate a friend’s birthday or treating yourself to your favorite dish. Food restriction and overeating are opposite sides of the same coin. Don’t deprive yourself; instead, listen to the wisdom within your body that tells you when and how to eat that’s best for you.

2.) I resolve to include conscious movement in my life.

 The right music can transform dish-washing into a satisfying dance party in my kitchen. Movement comes in all shapes and sizes. Think outside the box – or the gym. What form of movement nourishes and feels good to your body and soul? Do you like to move your body alone or with others – outside or inside? Does vigorous or more gentle movement ground you? If you feel joy when you move your body, you’ll be more likely to do it again and again. It’s not a truly healthy habit if it stresses you out or doesn’t bring you joy.

Conscious Joyful Movement

3.) I resolve to feel my feelings instead of eating or starving them away.

We often use food — either over- or under-eating — as a way to deal with (or not deal with) challenging feelings or thoughts. Eventually, it can just become habit. Mindless overeating is something almost all of us do at times, but it also can be a way of self-soothing when our physical and emotional needs aren’t being met. Do you find yourself eating more food than is comfortable to keep yourself awake — or during social obligations that aren’t all that fun? Maybe you actually want sleep or to be in different company, but you treat yourself to food instead. You take care of the part of you that enjoys yumminess in your mouth, but not the other part of you that needs sleep or connection. Strive to meet the needs underneath the feelings and you may find that food falls into place as just one of the many pleasures of life.

4)   I resolve to discover what truly nourishes my heart and soul.

Nourish Heart and Soul Eating Disorder

We can be so afraid in our culture to sit still and ask ourselves what really fills us up. We compulsively eat, drink, shop, exercise, text, clean, play games, and work. We are sometimes afraid to simply be and to check in with our hearts. Are we afraid of what we might find? We may not know our heart’s desire. If we do know, we may not know the first thing about connecting to it or bringing it into our lives. Sometimes it’s hard to change and try something else, even if that something else might be good for us. We may be so conditioned to feeling lousy, criticizing ourselves, and living in our heads instead of our hearts; sometimes it’s hard to imagine operating otherwise.

There is nothing wrong with wanting to eat or exercise differently in the new year and setting goals. But don’t forget that the reason you are overindulging in food, drink, or sedentary living may be that you are starving for what matters most to you. Explore this instead and watch what happens! Check in with yourself (or, if you are a planner, your calendar) every month or season. Are you filling your life with the things that matter most? If not, make appointments with yourself. Build that nourishment right into your life the way you schedule other priorities. You matter.  And if some binge-eating, exercise resistance, or loss of center creeps back in here and there, try dispensing with the self-criticism. Recognize this as a sign that your soul and spirit need more nourishment and give yourself that gift.

This Eating Disorders Awareness Week, be gentle with yourself and explore what you hunger for.


"Food Is Love (But Don’t Eat Too Much)"—Why This Mixed Message Hurts

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This is Part 1 of an excerpt from the Introduction of Nourish: How to Heal Your Relationship with Food, Body, and Self, by Heidi Schauster, MS, RDN, CEDRD-S, soon-to-be published March 2018.

When most of us were newborn infants, food was indeed Love. We simply asked for what we needed. We cried. If our caregivers were tuned in, we got fed. You may have noticed that it’s hard to feed a baby--breast or bottle--without a comforting embrace. When conditions are right, feeding is one of the first times our needs are expressed and met as human beings. If you currently eat or withhold food to comfort yourself, you are not alone. You probably learned at a very young age that comfort and food are connected. In fact, food and love and caregiving are rather entwined. In its purest form, eating is a pleasure and feels good.

When we stray with food, we often long to feel cared for but don’t have the skills to ask for what we want. We’d like to be that little baby who cries when hungry and feeds until she has enough, drifting off to a sweet, satisfied sleep. As adults, we have to take breaks to attend to our bodies, nourish them with food, and then return to our activities refreshed, fueled, and with new appreciation because we’ve paused to take the time to care for ourselves.

NourishBookMindfulness

This self-care is not easy when eating becomes a mind-driven activity. And, yes, the very health and nutrition fields of which I am a part are at least partly to blame for us straying from that natural way of eating. We ask our minds instead of our bodies what they need. “What should I eat? What has the most nutrition? The least calories? The least carbs?” If you’ve ever stood agonizing over a menu, not knowing what the “right” choice is, you are not alone.

Part of the problem is that we have so many food choices and so much health and nutrition information—often contradictory. We tend to use our minds to make food choices and leave our bodies out of the decision. Doing so takes us away from our innate capacity to feed ourselves well. We were born with that ability, but the diet and health industry—and all the other things in life pulling for our attention—steer us away from listening to that inner wisdom.

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I fortunately stumbled upon Ellyn Satter’s work in 1992. She blew me away with her message: Your body knows what to eat. I grew up in the Diet Pepsi 1970s, with almost daily ballet classes and the message that I should be careful not to eat too much or my stomach wouldn’t be so “dancer-ly.” I was unused to making food decisions based on my body’s requests. The more I tried to eat less, the more I encouraged binge-eating. Satter inspired me to learn about the psychology of eating along with nutrition. I discovered the role that my food struggles had in my adult transition. I relearned how to feed myself well. Eventually, I developed a more loving relationship with my body and emerging self.

For twenty years, I have assisted clients who have also lost sight of the natural connection that food has to take care of body and self. Whether through over- or under-eating—or cycling between the two—so many of us lose the ability to trust our bodies to tell us what and how much to eat. 

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Often a new acquaintance or client will ask, “Heidi, will you recommend a good basic book on nutrition for me to read?” I feel repeatedly stumped by that question. There are thousands of health and nutrition books out there. I often, in good faith, can’t recommend them. Why? Because so many health and nutrition books are diet books in disguise—or they have messages that encourage dieting or controlling your food intake to achieve the desired outcome. There is no “basic” book that I can find that explains nutrition the way my colleagues and I do in practice—and does so in a way that I found so healing when I was recovering from disordered eating myself.

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How do we get back to this connected, embodied way of eating? My hope is that my book Nourish will assist you in re-learning to tune in—to your body, as well as your feelings, needs, and wants—so that you can make choices with food and other areas of self-care that are life-sustaining and supportive of your goals, dreams, and core values. Often, when our relationship to food and body feels out of alignment, other areas in our lives feel that way, too.

Nourish was born out of a deep desire to integrate work that I’ve done both personally and professionally. After witnessing so many people’s journeys, I believe that healing our relationships with food and our bodies brings us to richer, fuller, and more meaningful lives. Care for yourself by consciously eating, mindfully moving your body, and building sustaining self-care practices and connections; it truly does set you free.

But it doesn’t happen overnight, especially if you’re out of practice or never actually learned to do this self-care in the first place. Nourish will give you a road map to finding that freedom. My hope is that the book reads like a conversation with someone you can trust to help you tune in to your own body’s wisdom.

No one knows more about what you need than you do.

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If you liked this passage, please nourish yourself with the whole book. Nourish: How to Heal Your Relationship with Food, Body, and Self is available here on my website, on Amazon, and on Barnes and Noble

Holiday Epiphany — of the Non-Religious-but-Spiritual Type

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The days grow darker and colder in this corner of the world. The year is coming to a close, and I'm preparing to birth my first book. It's been a surprising, humbling, exhausting, enlivening experience. In the last several weeks, as I've been polishing the edits and getting the book ready for production, I've come back to the daily writing practice that began this whole book-birthing process. I look forward to sharing Nourish: How to Heal Your Relationship with Food, Body, and Self with you in the new year.

Today, my holiday gift -- to you and to me -- is a short poem about presence and speaking the Truth. May you have a magical 2018!

 

Holiday Epiphany — of the non-religious-but-spiritual type

Finding myself in stillness and in stretch.
A mind attached to a body.
So much doing,
And noticing how hard it is to stay with…

Being.

Feeling solid and grounded in my hips.
Feeling solid and grounded in my truth.

Three wise people (kings or queens or angels?)
Heard my truth yesterday
And they didn’t run away.

Nor did I.

In fact, they kinda appreciated it.
Saw me clearly.
And I saw them
In all their radiance.

I can be more fully there when I tell the Truth.
I can be embodied, take up space, and inhabit myself.
I can meet my goals and needs and wants more clearly.

And I will hear and give to others more clearly
When I first give that
Gift
to
Me.

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