Athletes and Eating Concerns

Eating concerns among athletes are both common and complicated. While sport can be a protective factor in motivating the athlete in caring well for the body, there are also sport-related risk factors that must be considered. These include felt pressure to conform the body to strict and narrow parameters in order to enhance performance. When a concern about proper nutrition occurs, a comprehensive team approach, including coaches, trainers, therapists, physicians, and dietitians provides the athlete with the best opportunity to retain activity safely, or return to sport strengthened and renewed when withdrawal and/or treatment is necessary.

Sport Related Risk Factors

Many in sport believe that weight or body fat reduction enhances sport performance, and so there can often be pressure to lose weight. Unfortunately, sometimes unhealthy and risky eating behaviors may be encouraged for weight loss. These behaviors more typically damage performance rather than enhance it. Due to the focus on leanness in many sports, athletes may develop competitive thinness with peers, and may feel added pressure to lose weight. This is known as the contagion effect and may include subcultural expectations to look a certain way, known as the "sport body ideal." Another concern, especially common among female athletes, is the revealing nature of sport uniforms, which in turn increases body image concerns. Individuals who participate in the Aesthetic/Lean/Judged sports, such as gymnastics, diving, and figure skating, are at the highest risk for unhealthy body image and eating difficulties. Further, there seems to be a parallel between "good athlete" traits and eating disorder characteristics, so that coachable, perfectionist, and compliant athletes may be at greater risk for the development of eating concerns. Finally, identification of eating concerns in sport is more challenging and may delay early intervention and treatment.

Determining Unbalanced Exercise

There are many indicators that "unbalanced", "unhealthy", "compulsive" or "damaging" exercise is occurring. Excessiveness can show up in frequency, duration, or intensity of exercise. Exercise should be considered unbalanced if: Exercise continues despite illness or injury, Exercise interferes with balanced activities and relationships, Exercise is rigid: must exercise in a narrowly defined way or at a certain time, Exercise is a rigid obligation: must happen regardless of any life circumstance of higher importance, Exercise is the primary and only means of coping with stress, Exercise reduction leads to withdrawal symptoms such as: agitation, anxiety, anger, insomnia, appetite changes, feelings of guilt, etc.

Unbalanced exercise can be observed in patterns of activity and in patterns of exercise versus appropriate nourishment to sustain the activity level. Asking specific questions about exercise can reveal patterns and asking specific questions about the physical, social, mental, and emotional consequences of exercise or not exercising can also shed light on unbalanced exercise. It is not only external or behavioral patterns which indicate "unbalanced" exercise, but also "internal" responses and motives which illuminate the depth of potential problems with exercise.

How Does One Know if an Athlete is Struggling With an Eating Disorder?

When someone is struggling with an eating disorder, the signs and symptoms will show up in all areas of life: physical, social, mental, emotional, and spiritual. The symptoms are straightforward and many of them are observable, yet those suffering with eating disorders are most often experts at hiding their struggles and minimizing their symptoms. They have many reasons to keep their struggle secret. Athletes have additional motives in keeping the illness hidden, as they don't want their participation restricted. Some eating disorder signs and symptoms in an athlete are as follows: Actions suggesting need for perfection, Low self-esteem, which motivates need for achievement & perfection, Extreme sensitivity, Obsessive & compulsive behaviors, Over-achievement, Lack of self-confidence, Drastic weight changes, Changes in eating habits, Excessive exercising or over-training, Frequent trips to the bathroom, Refusal to share feelings, Frequent excuses, Lying, Chewing a lot of gum, Excessive drinking of liquids, especially diet drinks, Avoiding food or serious restriction, Guilt feelings after eating, Social isolation, Watching what others eat, Loss of interest in enjoyable activities, Binge-eating with no weight gain, Comments about purging food or calories, Weakness, fainting, etc., Red eyes, Calluses & blisters on knuckles, Comparison of body, beauty, etc., Comments of body dissatisfaction or body hatred, Depression, Tendency to order food in small and insufficient amounts, Solving other's problems, but ignoring one's own, Avoiding any contention at all, Self-harm or suicidal thoughts, Wearing baggy clothes to hide body, Avoiding responsibility, Preoccupation with food, Defensiveness about food, weight, etc., Obsession with dieting, calorie-counting, low-fat foods, diet pills, laxatives, etc.

How Do I Know if I am an Unbalanced Exerciser?

Do I exercise at inappropriate times or settings? Does exercise negatively impact my relationships? Do I exercise despite illness or injury? Does exercise negatively impact my psychological or physical health? Does exercise interfere with everyday activities, such as work or school? Do I exercise in order to create an energy deficit despite normal or low weight? Do I feel significant anxiety or guilt if I don't exercise?

Consequences of Unbalanced Exercise

The consequences of unbalanced exercise can be serious. Consequences include development of compulsive exercise disorder, impaired balance in life and consequent reduction in general quality of life, premature loss of career as an elite athlete, physical, skeletal, and internal organ damage, including cardiac arrest and death. These potential consequences outweigh the temporary consequence of potential and illusive fear of loss of "peak performance." Some of the many consequences of unbalanced exercise include the following: Decreased bone density (Osteopenia or Osteoporosis, depending on severity), Stress Fractures: Overuse injury that occurs when muscles are fatigued & unable to absorb added shock, which then transfer overloaded stress to the bone, resulting in a fracture, Hormonal Changes: Loss of menstrual period for females, low testosterone level for males, Recurrent injuries (Soft tissue strains), Decreased immunity (Intense exercise for extended periods of time decreases the strength of the auto-immune system), Overtraining Syndrome or Staleness (failure to make expected training gains), Female Athlete Triad: Low energy availability, menstrual irregularities, & bone loss, Dehydration, Heat Stroke, Hyponatremia• Potentially lethal cardiac events (Sudden Arrhythmia Death Syndrome, Prolonged QT Interval), Added stress when responsibilities & relationships are sacrificed for exercise, Depression, anxiety, irritability when exercise is sole coping behavior, Rationalize exercise for "health" when actually putting health at greater risk, Isolation or withdrawal due to exercise compulsion• Depression due to Overtraining Syndrome, Exercise to compensate for or legitimize eating, Exercise to maintain negative energy balance (despite hunger, intentionally eat less if unable to exercise), Increased risk of development of eating difficulties or eating disorders

Tips for Coaches in Protecting the Athlete From the Damage of Unbalanced Exercise

Coaches play a critical role in not only the performance of the athletes they coach, but in the general health and development of those under their tutelage and example. Their impact is on the "person," not just the "performance." The importance of development of character as an individual transcends the importance of performance as an athlete. With this great opportunity and power comes responsibility to watch out for the health and welfare of the athlete far beyond performance. That balance between "pushing the performance now" versus "longer term performace" and overall health is a fine line. To aid in this difficult yet rewarding responsibility, coaches may consider the following: Do pre-athletic screening exams for eating disorders, Focus on the whole athlete, not just athletic performance, Know that weight loss does not equal performance enhancement, Loss of menstruation is a sign of physical dysfunction, not a sign of effective training, Avoid comments and comparisons on weight, body image, and appearance, Focus on health, not weight, Know that quick weight loss results in loss of lean muscle which equals decreased performance, Don't be afraid to talk to an athlete about your concerns, Enlist support within the community (athletic trainers, sports psychologist, ED specialists, dietitians, physicians), Assure the struggling athlete gets professional help, Allow time for athletes to eat and hydrate, Don't encourage extra or excessive training or workout sessions, Don't allow sick or injured athletes to train or compete, Provide sound nutrition education, Don't encourage crash or fad diets in preparation for competition, Don't do body composition tests or group weigh-ins. These shame individuals!, Provide ongoing education; the coach's perspective has a critical impact on athletes' perceptions, Use common sense education; convey the seriousness of eating disorders without highlighting war stories, Don't glamorize eating disorders or place them on a pedestal, Address emotional, social, & physical aspects of eating disorders, Focus on sport-specific information (nutrition, sports performance, & body composition). Use your positive influence to nurture the athlete towards healthy living in addition to athletic performance

Approaching an Athlete: What Not To Do

Don't confront the athlete in a group of people or in the presence of others, Don't be judgmental; don't tell the athlete that what he or she is doing is "sick" or "crazy", Don't follow the athlete in an effort to "catch" them in eating disorder behavior, Don't give advice about weight loss, exercising, or appearance beyond your own expertise in sport training, Don't label someone with an eating disorder because there are some signs. Leave that to diagnostic experts. Don't get into an argument or battle of wills, Don't promise to keep secrets, Don't try to police the athlete's eating or force the athlete to either eat or not eat, Don't let the athlete monopolize your time & energy, Don't try to fix the athlete's problems and don't attempt to help them by yourself. Expand the circle of support.

How to Approach the Athlete

Who: Who should approach the athlete when a potential eating or "over exercising" concern is identified? An individual in a position of authority as part of the Sport Management Team is best equipped to approach the athlete. The individual who has the best rapport and closest relationship with the athlete is ideally positioned to address concerns. A fellow teammate should NOT be the one to approach an athlete as there is no power behind the intervention, it may create a dependent relationship, and it could exacerbate an already competitive relationship or contribute to the development of a competitive relationship. Be prepared for a negative response, including denial, when first approaching an athlete with concerns.

When: As soon as an individual close to the athlete identifies a potential problem, based on the presence of a number of signs and symptoms. Early identification results in fewer and less severe complications, less resistance to treatment, and faster, easier, and more positive treatment outcome.

How: In approaching an athlete, express concern and ask how the athlete feels, both physically and psychologically. The athlete needs to know that people care and that others will not criticize or embarrass them. Focus on the athlete's well-being, and approach the athlete gently, with no accusations. Ask, rather than tell. Assess, rather than judge. One goal of intervention includes maximal sensitivity and minimal invasiveness.

Speak to the athlete privately and allow time to talk. Express your concern to the athlete and calmly share the specific observations that arouse your concern. Allow the athlete time to respond, and listen in a non-judgmental manner. Keep your focus on the concerns you have observed. If the information you receive suggests an eating disorder and/or excessive exercise, share with the athlete that a) you think the athlete may have a problem, and b) you are concerned about the athlete's health and well-being.

Be prepared to offer resources, including counseling, dietary, physician, and community referrals. Assist the athlete in making parents and other support systems aware of the concern.

Refusal of Treatment

It is imperative that the athlete be encouraged to accept treatment as soon as reasonably possible. However, sometimes despite best efforts, athletes may refuse treatment. If the athlete initially refuses treatment, don't push too hard unless you suspect the athlete is at risk medically. Make continued sport involvement contingent on the athlete seeking and complying with treatment and physical health. Allow the athlete to remain a part of the team by attending practices and competitions. Don't "kick the athlete off the team."

Suspension from the team is the last resort as the athlete may continue to train on their own, which may be more dangerous as there is no monitoring. Suspension may deprive the athlete of their primary source of positive feelings and self-esteem. The athlete may view suspension as an attempt by others to control, and thereby respond with frustration and increased resistance. If all attempts to persuade an athlete to evaluation and treatment fail, there is no alternative but suspension.

Enlisting a Support Network

The Sport Management Team has a responsibility to inform parents of concerns, ensure the athlete is seeking treatment, and use athletic participation as appropriate leverage for seeking treatment. Comprehensive Release of Information forms for the full treatment team (therapist, dietitian, physician, athletic trainer, coach) should be in place to ensure coordination of care.

Ongoing communication between team members is essential as the support network becomes a united front against the eating disorder illness - not the athlete. A treatment plan devised through ongoing communication should include criteria for athletic participation. Ongoing communication also ensures appropriate boundaries are maintained throughout treatment. Each team member supports and encourages the treatment approach and clear communication ensures that various treatment team members are not undermined. Abiding appropriate boundaries also prevents the athlete from receiving mixed messages. When there is a concern or question, support network members defer to the treatment team for consultation.

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Gain Self-Care Skills, Lose the Weight

It makes me crazy when I hear supposed weight loss experts preach that the road to weight loss begins and ends with calorie counting, daily weigh-ins and intense workout regimens. This kind of advice couldn't be farther from the truth and, in fact, it encourages us not to listen to the wisdom of our bodies.

You were born with a phenomenal machine. It already knows how to calculate the caloric density of the food you eat. It even takes into account how much fat is stored in your fat cells and your energy requirements on any given day. It tells you when to eat, via hunger pangs, what to eat, via cravings, when to stop eating, via fullness sensations and when to move, via a sense of restlessness. We can and must learn to listen to and trust the wisdom of our bodies to guide us.

If you've been a chronic dieter, counting calories is probably engrained in your psyche. In order to begin the process of trusting the wisdom of you body, let me suggest you follow two very important body-balancing principles:

1. Pay attention to Hunger and Fullness Signals. Begin eating each day when you feel true hunger signals--you know, that grumbling, empty sensation in your stomach, remember that? See if you can stop eating before you're full. Remind yourself that you get to eat again when you get hungry. Whoo Hoo! There's no deprivation.

2. Eat foods consistent with your human design: unprocessed, whole, plant-based foods. This will most likely be the more difficult principle to follow. One of the reasons you've adopted the habit of calorie counting is because you've been eating the Standard American Diet, loaded with man-made processed foods and animal foods. Processed foods and animal foods are devoid of fiber and your body can't get an accurate calorie count when you eat a predominantly fiber-less diet. Without fiber, it's really easy to eat an abundance of calories before you feel full. Try to eat something wholesome, with fiber, at each meal or snack. Foods full of fiber include fruits, vegetables, legumes, potatoes, grains, nuts and seeds. Try an apple with peanut butter, a potato with hummus, beans and rice or oatmeal with blueberries--you get the idea. As you add more wholesome fiber-full plant-based foods to you diet, your palate will change and you will find it easier to release foods that no longer serve your body.

If you're an emotional eater, you may be thinking "that's great, but how do I stop overeating my favorite junky comfort foods and lose some weight?" This is where the self-care skills come in. In order to lose the weight, you'll need to gain self-care skills. Let me share with you two self-care skills you can begin to practice right away. These skills can definitely take a bite out of your emotional eating.

1. Establish the Habit of Self-Connection. This means "going inside" when you want to eat emotionally and identifying your emotions and needs. If you want to eat when you're not hungry, eat when you're already full or you just want to choose unhealthy comfort foods, ask yourself: "How do I feel in this moment?" After you identify your feelings with three word statements, e.g. "I feel sad" or "I feel overwhelmed," ask yourself "What do I need" or "What am I truly longing for in this moment?" See if you can access a wise, nurturing voice within that can soothe and comfort you and help you meet your true non-food needs.

2. Catch and Reframe Self-defeating thoughts. While you're "inside," catch any negative, critical, pessimistic thoughts you're aware of. These kind of thoughts do a lot of damage and they can fuel emotional eating. For each negative thought you identify, see if you can think of a more positive replacement thought, or at the very least, a more neutral thought. So, for example, "I've gained back some weight--I'll never lose the weight" could be reframed into "I've gained back some weight--I've lost weight before and I'm sure I can do it again." More positive thoughts lead to hope which can curb emotional eating.

With consistent practice, these body-balancing principles and self-care skills will help you re-connect to the wisdom of your body and over time, they will help you reduce your emotional eating. For more information and additional principles and skills, stay tuned for my new book which will be out this Fall, "The Emotional Eater's Repair Manual: A Practical Mind/Body/Spirit Guide for Putting an End to Overeating and Dieting."

Julie M. Simon, MA, MBA, MFT is a Licensed Psychotherapist with a full-time private practice specializing in the treatment of overeating and associated mood disorders. In addition to her education and twenty years experience as a psychotherapist, she is a Certified Personal Trainer with twenty-five years of experience designing personalized exercise and nutrition programs for various populations. Julie is the creator of The Twelve-Week Emotional Eating Recovery Program, an alternative to dieting that addresses the mind, body and spirit imbalances that underlie overeating. Julie offers individual, couple, family and group psychotherapy as well as classes and seminars. She is author of the upcoming book The Emotional Eater's Repair Manual--A Mind/Body/Spirit Guide to Putting an End to Overeating and Dieting. Visit her website at http://www.overeatingrecovery.com/.

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School, Eating Disorders, and Academic Achievement: A Formula for Failure

Most parents don't like to watch their children suffer. When parents encounter a suffering son or daughter they become solution-oriented, looking for the quickest means of alleviating the problem. Parents who have a child with an eating disorder are the same. Unfortunately, the problem in using this tactic with a child who suffers with an eating disorder is that the sufferer develops complicated and often distorted thought processes. As a result, what appears to be the logical and quick solution to a problem may produce the opposite effect in an individual with an eating disorder. In fact, an individual with an eating disorder can twist perfectly normal and loving statements into negative affirmations of self that trigger greater entrenchment into the eating disorder. Thought distortion in an eating disorder sufferer affects every aspect of their life, especially behavior and achievement in the socially intensive environment of school. One of the ways parents unknowingly promote increased entrenchment in their child's eating disorder is to encourage their continued and even enhanced involvement in school with hopes that it will eliminate the problem when, at the same time, the child is actively distorting the messages they receive because of the eating disorder.

THE PROFILE OF A TYPICAL EATING DISORDER SUFFERER

An eating disorder sufferer is a contradiction in behaviors. An individual who is deeply entrenched in a disorder displays a set of characteristics diametrically opposed to their behavior when not suffering with the disorder. They become listless, withdrawn, emotionally numb, unexpressive, disinterested in activities, anti-social, and incapable of concentrating. Once they work through their distorted thinking they revert back to their real selves - sensitive, intelligent, outgoing, involved in many activities that reveal their many talents, able to focus on multiple projects, and very giving and loving.

Amy is a beautiful and gifted senior in high school. She is a cheerleader, the English Sterling Scholar from her school, writes beautiful poetry and stories, and is very active in school affairs. Amy has rebounded from an eating disorder that completely disrupted her life. She writes,

"Eating disorders are born, raised, and sustained by negativity; it is the bitterness I experienced with my eating disorder that allows me to appreciate and savor sweetness much more than I did before... Like any addict or substance abuser...I refused to think I had a problem. Not until I had been hospitalized for nearly three months...did I realize the horrific consequences brought about by my eating disorder. It had made me into the person I strived NEVER to become: I fought with my parents, I said things I will forever regret, I lied, I stole, I slipped in my studies, I isolated myself, twice I was tempted with suicide....ultimately, everything I had worked for and wanted was either gone or going as a result of my eating disorder. I lived in a grey haze which never cleared and allowed the little light left in my life to wane systematically."

The contrast between ED behaviors and healthy behaviors are drastic and frightening. Parents who witness this transformation in their child's behavior, from a bright, energetic, and out going person to the opposite, react with a swift desire to alter the trend. Unfortunately, very often the tried and tested methods of eliminating suffering and changing undesirable behaviors are the very things that make the disorder worse. Telling a daughter, "You are beautiful and don't worry!" usually is interpreted as, "She feels she needs to say that because I am so ugly," and the command, "Eat all the food on your plate!" may be interpreted as, "My parents want me to be fat and unpopular at school."

THE SCHOOL ENVIRONMENT

One of the most obvious evidences of something going wrong in the sufferer's life is the impact the disorder has on school achievement. The sufferer's normally very good grades start to slip. They begin to withdraw from activities and become more antisocial. They lose interest in school subjects and extracurricular activities. They lose their ability to focus on important projects, papers, and tests. They become much more sensitive to what is going on around them and what others may be thinking about them.

"I could not stay focused on my school studies. My concentration level was terrible and I could never read book assignments without my thoughts wandering. I was always too tired to stay awake, and more often than not my head was on the desk top sleeping. All of my energy went towards my eating disorder. It was first priority." - 19-year old woman

"My concentration level decreased, I skipped classes, isolated myself from friends, and didn't care about grades. I went from A's and B's to D's and F's." - High School Junior

School is a quick-paced, unrelenting, socially competitive, and demanding environment. When you combine this with the changes that are taking place in the lives and bodies of young men and women, it becomes a potentially threatening and frightening place. If an individual starts to wonder and worry about their social and intellectual status, the school environment can become a very intimidating place. For an individual suffering from an ED the school environment is filled with messages that can be twisted and confused. The whole experience can become too overwhelming to bear.

"My anorexia destroyed my concentration, my drive, my love of school, and my performance in classes. Education no longer played a vital role in my life. My anorexia preoccupied and consumed all of my time, leaving little time for school and studies. Anxiety-producing stress only exacerbated my anorexia, which, in turn hindered my performance." - College Freshman

Parents looking for the quickest and most logical means to alleviate the disruption of anorexia or bulimia causes in the family encourage their eating disordered child to become more involved and to work harder to display their natural talents and abilities in their school settings - Talents they know their children have because they have observed them for years. The child unable to cope with the negativity they sense all around them in school, reacts in the opposite manner and starts to withdraw and shut down even more. They know what they feel and are confused about their inability to cope with the seemingly simple solutions their parents offer. They very naturally start to believe that something is wrong with them, i.e., that they are a social outcast, unable to fit in, and undeserving of good things.

"My eating disorder destroyed school for me. I hate school and I sleep through anything. My focus isn't on anything but my eating disorder and so school is a waste of time." - 21-year-old woman

UTAH STATISTICS

Over the last year approximately 4000 junior and senior high school students in Utah County and Las Vegas Nevada have filled out an eating survey designed to assess ED behaviors. The results of the survey suggest that approximately 6% to 13% have already developed a diagnosable eating disorder; 30% to 35% have attitudes and beliefs about food and weight that fall into the abnormal ranges and that put them at risk for eventually developing an eating disorder. These findings document that there is a great need for effective education and prevention programs.

A TEACHER'S DILEMMA

It is important for teachers to understand the impact of anorexia and bulimia so they can pick up on the signs and consequences among their students. Since most students with anorexia and bulimia are very bright and talented it can be difficult for teachers to pick up student's subtle changes in feelings and attitudes before their academic performance suffers. Consequently, knowing that 2 out of 10 girls in their classes are at risk for developing an ED presents a dilemma about when to raise concerns about anorexia and bulimia. Thus, it is helpful to raise the subject matter at different times throughout the year in general fashion. Doing this will encourage students struggling silently with the pressures and stresses of life and school to talk to you or a school counselor in private before they develop eating disorder behaviors that disrupt academic performance. The fact that a teacher is willing to broach this subject in an open and general fashion can be perceived as a safe invitation for students afraid of negative consequences of an eating disorder to do something for themselves.

Another dilemma for teachers is often in how to approach a student about a suspected eating disorder that is disrupting personal and academic performance. Most girls with a disorder will deny, minimize, or lie about the problem when confronted directly. They often feel ashamed of who they are and their behaviors. It is important to not make direct accusations about concerns, but rather, gently talk about what you are seeing as a teacher and encourage them to talk to you, or someone else, when they feel more ready to do so. Raising the concern in their presence and then giving them room to come back to you, whether they are struggling with an eating disorder, depression or some other personal problem, will let them know that you have noticed, cared, and have offered a kind invitation to do something about it.

For the student more entrenched in the ED, another dilemma for a teacher is whether to tell other school personnel or the parents about their concerns. Sometimes parents are the last to see the eating disorder because they want to believe their daughter's responses to their questions. It is important to first talk to the student in private. Explain that you need to do something to help them rather than ignore or avoid the problem. Then give them some time to get back with you about who they are willing to let you talk to about the problem. For many girls with eating disorders it was the persistence and honesty of a significant other that led to their decision to seek treatment. For those girls who are too afraid or angry to admit to or address the eating disorder, it is very important to make more people aware of their problem including the parents so that teachers do not become silent collaborators of the disorder. The student may not be ready to change but they will know the secret is out.

POSITIVE STRATEGIES FOR TEACHERS

There are a number of things teachers can do to help their students:

Encourage counselors in schools to start support groups for those who struggle with eating problems and body image concerns. Develop working relationships with counselors who can do one-on-one work with students and who can refer to outside professionals. Encourage the school to have assemblies or combined classes where outside professionals and recovered eating disorder sufferers can do presentations for the students. Provide materials and information that students could review on their own. Conduct a school-wide awareness program during national eating disorder awareness week in February. Be sensitive to the reality that eating disorders are about psychological and emotional pain and conflict and not about food and weight. Actively give invitations and encouragement to students to get help to overcome their eating fears or disorders. Talk to other teachers informally to develop a network who can identify at-risk students and offer support to those identified students.

POSITIVE STRATEGIES FOR PARENTS

Parents can help their daughters by doing the following: Do not treat this problem as just an academic issue, but rather recognize the emotional roots of anorexia and bulimia. Be open to feedback from teachers, counselors and others who can help. Educate yourself on the causes, impacts, and treatments of eating disorders through literature, books, seminars, and the Internet. Talk to your daughter about what's underneath the disordered eating behavior, don't just focus on the eating patterns. Recognize the need for proper assessment, dietary counseling, medical consultation and outpatient and inpatient therapy treatment. Get involved in a parent support group. Talk about the issues and possible solutions to eating disorders with the whole family. Don't be fooled by a daughter's attempts to minimize and ignore the real problem, be firm about the need for recovery while being sensitive to not forcing the issues. Be a good role model around food, take care of yourself, don't blame yourself, and be patient. Recognize that recovery takes time and don't place unrealistic demands for a quick fix for your daughter's eating disorder.

THE EDUCATIONAL PHILOSOPHY AT CENTER FOR CHANGE

A fundamental belief at Center for Change is that education is a basic right and opportunity for all human beings. Eating disorder sufferers are inhibited in their ability to take advantage of academic education opportunities. An individual with an eating disorder can forfeit their right to an education because of a basic belief in their inability to do what is necessary to meet educational goals and cope with the educational environment. At Center For Change we recognize that fundamental to the gaining of an education is the ability to: (1) take advantage of educational opportunities (i.e., have appropriate social, coping and learning skills), (2) maintain personal motivation for educational activities (i.e., learn to love education), and (3) believe in one's personal ability to achieve educational goals (i.e., believe in one's ability to cope with the environment in addition to meeting class requirements).

Center for Change incorporates an educational philosophy and program designed to help participants become able, motivated, and self-efficacious learners and continue their academic educational development. The goals of the educational program are designed to augment the intensive care the Center utilizes to overcome an eating disorder, thus providing a powerful and synergistic therapeutic and academic experience.

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Intermittent Fasting: Is The Best Way To Stop Over Eating

Intermittent Fasting Guide

First and foremost, before you begin intermittent fasting, you will have to understand what it is all about. Intermittent basically means alternating, and fasting is when you prevent yourself from eating certain food during your fasting days. So technically, intermittent fasting means take alternate times fasting and incorporate them into your lifestyle. You could choose to do this either daily, or a few times a week.

Based on studies, as well as researches done on intermittent fasting, it is known that cycling your caloric intake. It is proven to be able to help improve your glucose metabolism as well as reduce the levels of blood glucose and insulin in your body, increase the metabolism of fat, helps to maintain lean mass, helps to lower inflammation, reduce stress, lower blood pressure and a whole lot of other health factors as well as improve your overall metabolism.

Well, enough with its benefits and function. Here is a simple lowdown on how to incorporate intermittent fasting into your lifestyle.

Longer Fasting

This is if you plan to fast once or twice a week. The reason why it is considered to be 'long' is simply because you will be fasting for the whole day, which is 24 hours. For example, if you start fasting on 6pm on Monday, you will end your fasting on 6pm on Tuesday.

As it is not supposed to be a crash diet, longer intermittent fasting helps you to get all your caloric needs on non fasting day. It is also great for those who are just starting out with intermittent fasting and is not ready yet to go daily. The only downside is that there is a chance of overeating after the long hours of fasting.

Short Fasting

You will be fasting daily, however your fasting window will be around 6 to 8 hours. During the balance time, it will be your 'feeding window' where you will be eating only healthy food for as much as possible to hit your target caloric intake.

The key for intermittent fasting to work is to only eat up to your targeted caloric range (whether it is a deficit to lose weight or surplus to build muscle) and all of those calories should follow a proper macronutrient ratio as well as come only from healthy food sources.

-As far as diets go I believe this is the easiest to stick with because of the ability to over eat!

By the way, do you want to learn more about "WEIGHTLOSS" and Eliminating the desire to "OVEREAT"
-If so, download my brand new training FREE here: WeightLoss And Overeating

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Binge Eating Help - Eat Naturally and Get Your Life Back

For a lot of us, food is the first thing we think about when we wake up and again the last thing we think about before we go to sleep. It has become an obsession with so many of us as we strive to have the perfect body, stay fit and healthy and be as thin as we can possibly be. Unfortunately this obsession then spills over into other parts of our lives to the detriment of everything else. Food is just food. We don't have to be "good" or worry about being "bad".

Food should be used to fuel our bodies in a positive way and that should be the end of it. Yes it's important to eat healthily but not in a way that deprives us of our favourite foods. This is because deprivation only serves to make us crave what we are missing out on. Ironically once you allow yourself to eat the so-called unhealthy food, you actually won't want it. As it is no longer forbidden it doesn't have the same appeal as it had previously.

The key is to learn to eat "naturally". This is a process of eating which simply enables you to listen to your own body so you can eat what your body wants and needs and stop when you are satisfied. When you are truly listening you will find your body doesn't actually want too much sugar, fat or salt and it will actually crave the healthy nutritious foods instead. Accordingly you will eat these foods most of the time. However, when you really need an unhealthy option to fulfil you emotionally, you will be satisfied with a small portion, because now you are listening when your body tells you to stop.

Eating "naturally" gives you the best of both worlds, enabling you to eat in a positive and empowering way and put food in perspective. However this takes conscious thought and will not happen over night. Often people have spent years eating in negative ways without even realising how they are eating. They have got into little habits, which are very difficult to change until they focus on what they are doing every time they eat. Once they start to eat mindfully instead of mindlessly then it is possible to change.

This then enables you to make positive changes in other areas of your life, as your brain is no longer solely focussed on food, weight loss and body image. You will find you are at peace with food instead of constantly fighting with yourself to achieve an unrealistic weight or body size. If dieting and food obsession is holding you back, learn to eat naturally, so you can then be the best that you can be.

I am a Natural Eating Consultant, wife and mother who has recovered from 6 years of depression, a side effect of which was bulimia. I used to binge on food uncontrollably and then exercise excessively to get rid of it. In my mid thirties I was introduced to Natural Eating which together with personal development, allowed me to learn to love and trust myself enough to make a full recovery. My weight settled at a healthy weight for me in 1998 and has remained at this level ever since. Previously, I'd had weight and food related issues for over 20 years. I have now written an e-book entitled "Empower yourself by eating what you want - how to lose weight naturally without dieting." For a FREE copy please click the following link http://www.weightlossandpersonalgrowth.com/Home.html

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Different Types of Binge Eating - Causes and Treatment

Of all the variety of symptoms that can accompany eating disorders, one that can be associated with several of them is the common pattern of binge eating. Whether the person restricts their food habits or not, certain mental or emotional triggers can make them begin eating excessively to the point of discomfort and sickness. There are different types of binge eating but often the episode of overeating is something that they lose control of and suffer negative consequences as a result of their behavior. The binges may occur at certain times and be more predictable such as with night eating disorder. This is a disorder in which, for whatever reason, the person feels unable to control their eating habits at night. It could happen because of insomnia or restrictive eating habits during the day. It is a type of binge eating that can affect a person's health and weight because of their uncontrolled eating.

The problems that contribute to compulsive overeating are not just the food itself; it is an obsession with food as an emotional escape from circumstances of life. For the people that eat large portions and snack often, they can admit to knowing that they eat not out of hunger but out of boredom, depression or just the taste of food. This can be a cycle that this difficult for them to really escape without professional help. They have become so dependent on food to ease their nerves and stress that they do not know how to function without it. They see food not as a source of survival but as something that they want all the time.

Whatever type of binge disorder a person might have, their need to binge is usually a kind of coping mechanism that helps them to escape from other problems. With eating disorders like bulimia, compulsive overeating or night eating disorder, it is not just a matter of an obsession with food; there are other psychological issues at hand that are not being addressed. Traumatic events of the past or problems with abuse can trigger any kind of eating disorder. In order to treat their binging problems the person with the disorder must think of the past and try to pinpoint when and why their issues with food began to occur. Once they understand exactly why they behave in this way then they might be more likely to think before they engage in binging behavior. The more time they spend facing their emotional problems head on instead of escaping through food they less they are going to binge eat.

Sovereign Health of California offers a highly specialized team of qualified and licensed professionals with diverse clinical experience in behavioral health and addictions. Our staff will create your unique program to improve your mental and physical health, helping you get back to life.

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Binge Eating - How Compulsive Overeating Affects the Body

The physical effects of binge eating can be as small as feeling uncomfortable because of the amount of food eaten. It becomes hard to function because of being so full... I also experienced headaches after binges.

If done on a consistent basis, over time this habit can create a state of obesity and long-term organ damage due to the body's inability to cope with the excess weight. It can result in developing diabetes and/or hypertension.

Some binge eaters also may experience severe digestive problems. They may have cramping, irritable bowls, diarrhea, and constipation. I know that for myself I would experience all of these symptoms, and then 'promise' myself that I would never binge again.

In some extreme cases a person can die due to the amount of food consumed within a short period of time. The stomach may burst releasing food into the body. Although this is a rare instance; the possibility of it is real if one does not listen to their body's signals of extreme over fullness.

Another common condition developed is high blood pressure. This may be due to 'yo yo' dieting; going from binge eating to excessively restrictive dieting. These can become a pattern in a person's life. Binge eaters will always 'be on a diet' - depriving themselves of certain foods, only to find themselves bingeing on them later. I believe that the cycle of binge eating is perpetuated (and sometimes caused by) dieting.

The emotional effects of binge eating may start with feeling guilt and shame after a binge. I know that I would often feel so guilty that I started to believe that something must be 'wrong with me'. It is also common for someone to feel unworthy and not worth anything because of their inability to stop. Like I had experienced, there are many people who struggle with overeating who feel a lack of self-worth because of their relationship with food.

Due to these feelings, depression is a likely occurence. I have experienced this state of depression because I had started to believe that I wasn't good enough.

Along with depression can come suicidal tendencies. There was a time in my life that I started to contemplate suicide. I had come as close as to writing my own suicide letter. Although I don't believe that binge eating was the 'cause' of this; it did play a large role of me wanting to give up on life.

Binge eaters can also experience severe mood swings and feel hopeless about their life in general. They may also begin to isolate themselves and due to 'secret' they carry about their relationship to food. It is large burden that can begin to eat away at a person's ability to even ask for help.

I know how this can feel... and I want you to know that overcoming binge eating is not only possible; but on the other side is the REAL YOU. You are more powerful than you may realize!

I've been where you are right now, and I know exactly what it takes to stop binge eating. If you are ready to overcome binge eating you may in interested in...

Getting some 1-on-1 coaching or My FREE mini e-course and monthly e-zine: sign up here.

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Meditation for Those of You Struggling With an Eating Disorder

Self Hypnosis and Meditation has many benefits no matter what ails you, whether its chronic pain, depression, anxiety, or an eating disorder. As someone who has suffered from eating disorders for many years, and recovered, I found that meditation is can be a very useful tool in dealing with stress, and finding clarity, balance, and peace in your life.

This is an exercise that you can do in your own home, or any private, quiet setting. This is specifically meant for someone that is currently struggling with Bulimia, Binge eating, or Overeating. I find that it is most effective when you first wake up in the morning.

Lay down somewhere quiet.

Close your eyes and take about 10 deep breaths.

In your mind, repeat these words to yourself:

Feel the energy flowing throughout your body, as you breathe in, your body is falling deeper and deeper into relaxation. Your arms are getting heavier, your legs are getting heavier, your head is getting heavier, and your whole torso is getting heavier and heavier.... now your body feels so heavy that you cannot lift your arms or legs. Your eyelids feel so heavy that you cannot open them. Now visualize a white light hovering over your head, the light is there to absorb all the negative feelings you have, it's there to absorb all your pain and sadness, all your frustration, all your self destructive feelings, and all the hate you store towards yourself. Now the light soaks all this pain up and now the light leaves your body along with all your negative feelings.

Now there is a bulb of blue light the blue light is a ball of positive energy, warmth and love. The blue light enters through your heart and flows throughout your body. Now you will feel love towards yourself. The blue light tells you t no longer loathe yourself and your body, the blue light tells you to eat when you are hungry and to use food only as fuel. The blue light tells you not to use food as a means of control or to use it as a means to comfort yourself in times of stress or sadness. The blue light will give you self love, peace, and happiness.

Now breathe deeply and with each breathe wake up a little more, by the 10th breathe, you will be fully wake......

Repeat this exercise whenever you feel like binge eating. Sometimes you're body doesn't really need the nourishment, your mind and soul does, and you are using food as that replacement.

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Imagination and Creation

Kids are always in their imagination, for no other reason than it is natural for kids, it brings them joy and it feels magical.

What if I was to tell you that you were born with an imagination for a reason.Imagination is a part of the brain that is very active when we are children, then for many of us it falls dormant when we perceive we have to "grow up and get serious with our lives". But with imagination comes possibilities, with imagination comes lightness, peace and playfulness when it's allowed to simply express.

Survival fear and beliefs, along with seriousness stifles imagination, yet imagination is a gateway to not just surviving but thriving, in my opinion.
Giving yourself permission to imagine, opens you up to receiving a greater number of possibilities to invent and create with.

I'd like for you right now, to just pause, connect with loving presence and imagine. Dream of the possibilities you'd like to create for yourself.

Truly I don't want you to continue until you pause and open to the possibilities for yourself. Take a breathe.

For some of you this may be overwhelming, as it might be the first time in a very long time that you allowed yourself to dream.

Or perhaps you use to dream all the time and over time perceived that it didn't do you any good, so you stopped.Or perhaps you are hanging in there with the exercise of dreaming and having a grand old time.Either way, take a breathe.

For those of you that are struggling with re-awakening your imagination, start with something small. A small dream, a small possibility for something different. Perhaps even just the possibility of opening to your imagination is a great start.

I want you to write your dream down. And some of you might be trying to figure out in your head HOW to make this dream happen. Instead I want you to play with this dream, as if you were a child. Ask your imagination 'how' it might happen. Be in the magic of the moment, the innocence of presence. Again this is asking you to use your imagination, and instead of "figuring out how", to pretend to have wings and fly.

Go with your first impulse, you may get a vision, a body gesture, a verbal message or a sensation experience. Hang out with it, and see what happens next.Your cognitive brain is gonna want to come in and control your magical imagination, but ask it to be gentle, to be respectful and patience and let you have the space and time to complete your magical mission. Your cognitive mind is just trying to protect you, keep you safe. Re-assure it that you are ok.

You may want to take a break from your imagination and focus on something else for a few seconds. That's ok, it's like having a commercial break to get some popcorn. Kids do it all the time. And all this time it's important to feel what is happening in your bodies. Kids are very embodied, if they didn't feel the excitement, impulses and joy of imagination, they wouldn't do it. It's a whole sensory, presencing experience for kids.

Breathe your dream into your body. Own your dream, experience your dream. See, children will be with their imagination as if it is real and they don't question it. They just think it's cool as it is! They are just happy and grateful for the experience they are having. And if it is a really awesome dream, they will probably revisit it over and over again, simply for the joy of dreaming.

You know, if I think about the areas of my life where I have accomplished great things, it first came in as a dream. And was fuelled with imagination, hope and an internal passionate fire.

The Field of Possibility is Infinite. Dream a dream and you place your dream into the field of possibility. Add some fuel to your dream, such as your magical fire, humour and innocence. And you might have a recipe for creation that shows up with grace and ease.Kids don't grow in strain and stress, self judgement, self abuse and punishment. So why do we think that we as adults would grow under those conditions?

Would you lovingly give yourself permission to dream again? Building resilience with the full embodied experience that occurs through imagination and follow your impulse to create.

I am a Masters degree in counseling psychology and 25 years experience helping women break free of their issues with their bodies and food. My dream is that every woman who so desires, transform her wounds and unleash her inner passion and beauty, discovering the possiblities of fiercely alive, authentic soul-expression. For more information please visit http://www.emotionaleating.com/.

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Eating Disorders: How Slow Should I Go in Re-Feeding My Child?

What does "low and slow" mean when it comes to re-feeding your child? And will the "low and slow" philosophy get you the best results?"

Current American Psychological Association (APA) re-feeding guidelines for in-patient settings suggest starting with a lower amount of calories (1200 per day). Then slowly increase calorie amounts by 200 calories per day every other day; thus dubbed, "start low and go slow."

The University of California, San Francisco completed a study that was discussed in the Eating Disorder Review. They found that current re-feeding guidelines were not effective with a group of 35 mostly Caucasian girls. Even though 94% of the teens studied were given less than 1400 calories per day; the study did include diets that ranged from 800 calories to 2200 calories per day. This range was done in order to analyze the effects of increasing calories.

Eighty three percent of the teens on the lower calorie diets lost a significant amount of weight the first week of treatment and did not gain any weight until the eighth treatment day. Overall those who were on the low-calorie meal plans lost much more weight than those on the higher calorie plans.

The encouraging result is the teens getting higher calories initially had shorter hospital stays. Additionally; for every added 100 calories to the initial meal plan, there was one day less spent in the hospital.

The researchers believe that these results give reason to question the effectiveness of the current re-feeding guidelines. More specifically that the number of calories given in the first phase of treatment are too cautious (J Adolescent Health, January 2012).

Sorry for the dry research information; but I believe these results have great meaning for parents who are re-feeding at home. I hear from many parents they are afraid to increase their child's calories too quickly for fear they will push their child over the edge or make things worse.

The reality is though, this data shows moving too slowly can actually result in more initial weight loss and a deeper hole for your child to dig her way out of. It is important for you to work with a physician so she can help determine a safe number of calories for the initial meal plan. This will prevent any risk to your child's health as you begin to re-feed.

So "low and slow" may not be the most effective approach to get the best results. These are decisions you can make with the help of your treatment team; based on what you believe is best for your child and what you believe you can realistically accomplish.

Do you want to learn more about eating disorders?

If so, download my free e-book "Eating Disorder Basics for Parents" here http://www.why-my-daughter.com/edb.html

Lynn Moore educates, coaches, and consults parents on how to help their adolescent with eating disorder behavior. She will help you figure out what kind of help you need and what you can do to help your child.

Also look for Lynn's new book called "Girl Lost: Finding Your Voice Through Eating Disorder Recovery" at http://amzn.to/vfoSwL

This information is not a substitute for consultation with health care professionals. Each child's health issues should be evaluated by a qualified professional. Never read one article and try to implement what you read without more research and help; either from a coach or therapist.

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Do You Have an Inner Nurturing Voice?

When the adult voices of our childhood are primarily warm, kind, encouraging, hopeful, validating, soothing and nurturing, we begin to develop a supportive voice within that can restore us to emotional balance when needed. As we mature into adulthood, this supportive voice becomes the voice of what I call our Inner Nurturer, our main source of validation, approval and reassurance.

One thing most emotional eaters have in common is that their childhoods didn't feel particularly nourishing. Even if their caregivers were loving and caring, often there just wasn't enough quality listening, good attunement, soothing, empathy or compassion. Well-intentioned parents can often miss the mark if they themselves didn't learn these skills somewhere along the way. Parents struggling with illness, financial or social challenges or single parenthood may find it difficult to consistently meet their children's needs. Depressed or anxious parents will inevitably have a more challenging time comforting and soothing their children.

When this inner nourishing voice doesn't get properly internalized, we will find it difficult to comfort and soothe ourselves. We are much more prone to look outside of ourselves for comfort and "use" things like food, alcohol, drugs, sex and even drama and work to distract ourselves from the pain.

To add insult to injury, if our caregivers were judgmental, critical, unkind or shaming, the dominant voice inside our head will most likely be that of a harsh Inner Critic. By taking on our caregivers' critical voices, we're adopting a distorted view of our selves and others. This voice beats us up and leaves us feeling lonely and unworthy. This voice tells us that we are basically inadequate and never "good enough." We enter adulthood with a sense of insecurity and low self-esteem. We regularly feel unworthy, inadequate, lonely, anxious and depressed.

What does the dominant voice in your head sound like? Nourishing, most of the time? Critical more often than not?

If you find, like so many emotional eaters I work with, that the dominant voice inside your head is that of the Inner Critic, and generally not that nourishing or nurturing, here are a few steps you can take to:

Develop the Inner Nurturer voice:

Step #1: Think of someone (you don't even have to know them personally) you find nurturing. This could be a mentor, teacher, spiritual guide, friend (past or present), or even someone on television or radio. What about this person's voice or demeanor was or is nurturing? Is it their caring tone, eye contact, kind face, affectionate manner? Write down exactly what you find nurturing.

Step #2: Now think of a situation in your life that you are struggling with--it might be your eating, weight, self-image, work, relationships, etc. Try on this nurturing voice and say something to yourself that is kind and nourishing.

Examples:

Situation causing distress: You've been overeating and have gained weight. You're beside yourself with frustration.

Inner Nurturing voice: "I know you're feeling frustrated right now over this weight gain. And that's understandable. You've been going through a difficult time and needing comfort and food is always quick and available. But I want you to know that I'm here for you and can give you the comfort and care you need. You don't have to turn to food."

Situation causing distress: A long-term work project is ending and you're feeling anxious about finding another great gig.

Inner Nurturing voice: "I know you're really worried about the future. This is a transitional period and it's normal to feel anxious. I'm here with you, and here to tell you that you're going to find a really great next job. You're very talented and good at what you do. And you're doing all the right leg work. I believe in you. It's only a matter of time."

It will take consistent practice to internalize an inner nurturing voice. It will not magically appear in your skill set. Take the time, daily if you can, to write down the words of your Inner Nurturer. Over time, this voice will be the dominant voice in your head. This voice can quickly restore you to emotional balance and reduce the tendency to turn to external sources for comfort.

If you're having trouble coming up with nurturing things to say to yourself, it may be because the dominant voice in your head is that of the Inner Critic. Here are a few steps you can take to:

Silence the Inner Critic voice:

Step #1: When you attempt to "try on" the voice of the Inner Nurturer, catch any critical, judgmental thoughts that pop up and write them down.

Step #2: Reframe these thoughts with energizing, positive, uplifting thoughts.

Examples:

Critical thought: "I'll never get this weight back off."

Energizing reframe: "I've lost the weight before and I can do it again. I can start with being kind and loving to myself. That relaxes me and I eat less when I feel better about myself."

Critical thought: "I'll never find a project as good as this one. It was a fluke that I found such a good gig."

Energizing reframe: "There are many wonderful projects out there.There is no shortage of good projects. The universe is abundant. I am skilled and talented at what I do and will find the perfect next project."

Step #3: Notice how you feel when you think more positive thoughts. Most likely, you feel more relaxed and hopeful. This translates into eating less.

Take the time needed to build the voice of the Inner Nurturer and shrink the voice of the Inner Critic.The results will show up in all areas of your life.

Julie M. Simon, MA, MBA, MFT is a Licensed Psychotherapist with a full-time private practice specializing in the treatment of overeating and associated mood disorders. In addition to her education and twenty years experience as a psychotherapist, she is a Certified Personal Trainer with twenty-five years of experience designing personalized exercise and nutrition programs for various populations. Julie is the creator of The Twelve-Week Emotional Eating Recovery Program, an alternative to dieting that addresses the mind, body and spirit imbalances that underlie overeating. Julie offers individual, couple, family and group psychotherapy as well as classes and seminars. She is author of the upcoming book The Emotional Eater's Repair Manual--A Mind/Body/Spirit Guide to Putting an End to Overeating and Dieting. Visit her website at http://www.overeatingrecovery.com/.

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Binge Eating Help - Stop Sneak Eating!

Sneak eating more often than not turns into a binge. We don't want people to know what we are eating, so we are usually very "good" in front of others and when we are alone, we literally go mad, eating everything in sight just as quickly as we can! Which is quite ironic really because normally this means we don't even enjoy the food! What's all that about? Sneak eating is the undoing of any good intentions and simply reinforces that we are not good enough just as we are.

We shouldn't have to hide what we are eating. Food is just food. Sure some is unhealthy and not so good for us, but that doesn't mean we are hopeless human beings if we want to eat the unhealthy options. We have to eat every day, it should make us feel good, enable us to function well and be fun. The unhealthy items are a crucial part of getting satisfaction from food. This is because if you are really satisfied, you will stop sooner. They are normally richer, heavier or fattier which means you don't need a large amount of them to be satisfied. That is however if you are really tuned into your body and listening when it tells you to stop.

One of the guidelines of "Natural Eating", is "Eat with the intention of being in full view of others". This means that whether you are alone or not, when you eat, you eat the same way you would if others were present. You don't have to hide it or sneak it but you do have to eat it mindfully. Make a choice based on what your body wants at that time, not what you think you "should" eat. Sit down and eat without distractions. Really concentrate on the food, savour it, eat it slowly and enjoy it. Ask yourself, "Have I had enough?" And when you have, go and do something else until you are hungry again.

If you settle for something you don't really want just because others are present, I guarantee you will sneak the item you really wanted later. Then ultimately eat a lot more of it, than you would have if you ate it when you originally wanted it. This is because food you "settle" for fills you up physically but it doesn't satisfy you emotionally.

So, start eating what you really want, every time you eat. Then you can stop when you've had enough and not end up sneaking it and over indulging on it later. This takes trust and belief in yourself that you will stop. Your body will tell you, you just have to listen and then act appropriately. Remember you can eat whatever you want, whenever you want so why sneak?

I am a Natural Eating Consultant, wife and mother who has recovered from 6 years of depression, a side effect of which was bulimia. I used to binge on food uncontrollably and then exercise excessively to get rid of it. In my mid thirties I was introduced to Natural Eating which together with personal development, allowed me to learn to love and trust myself enough to make a full recovery. My weight settled at a healthy weight for me in 1998 and has remained at this level ever since. Previously, I'd had weight and food related issues for over 20 years. I have now written an e-book entitled "Empower yourself by eating what you want - how to lose weight naturally without dieting." For a FREE copy please click the following link http://www.weightlossandpersonalgrowth.com/Home.html

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Overcoming Emotional Eating

Have you ever found yourself being defensive over what others have said? Do you react to comments and take it upon yourself to prove that you are right?

This tactic only ever makes us feel vulnerable, insecure and small. It is an experience that will inevitably lead us to either binge or restrict our food intake. Either way, we lose if we cannot overcome emotional eating.

Let's take time to explore what triggers these eating disorders for you by examining your behaviour pattern.

Be aware of when:

1. You feel like you have been put on the defensive (you're being attacked or judged by others).

2. You are suddenly anxious or feeling insecure with someone.

3. You feel like to have to have the "right" answer on the fly.

4. You hear yourself explaining your reasons for certain choices, actions or beliefs in a tone other than peaceful and chill.

5. You hear yourself justifying your behaviour; arguing about your rightness; rather than just acknowledging it didn't work for the other person or that you dropped the ball, forgot, or chose not to follow through.

When you notice these indicators of defensiveness and excuse making, start by stop talking, even if you're in mid-sentence. Remove yourself from the situation as quickly as possible.

Then sit down with you pen and paper or lap top/ipad/etc. and ask yourself the following questions:

1. What are you telling yourself about yourself vs. that person/situation? What do they have or know that you don't?

2. Is there really a right and a wrong? They might think so, but do you have to agree with them? Can't you both be right?

3. What do you know that led you to think or behave as you did? What do they believe or know that led them to judge that or think and behave as they did? What was their part in it and what was yours? Could you own your part without taking all the responsibility? Can you simply say, "You know, I was thinking about X and I can see what you mean...." And let go of whether they own their bit or not. You know your part has been taken care of; you did the adult thing; and you know that it wasn't all you, that your perspective had validity too.

4. Defensiveness implies that you are feeling anxious because you believe you need that person's approval and you believe that you're not getting it or not going to get it. Can you let go of needing their agreement or approval in order to be able to see the truth in your perspective? If they never ever saw "it" your way, could you still be right in your actions based on your perspective at the time?

5. Defensiveness implies that you have given yourself just two options - your way or their way. Explore how you could make room for both. What truth can you find in their perspective? What truth can you find in yours?

6. What solution could you come to that meets the needs of all parties? DO NOT ever agree to something that doesn't meet your needs. If you can't find a solution that meets your needs as well as theirs in some way, your responsibility is to yourself first and the two of you are going to have to agree to take care of your own needs in this situation. (This is exceptionally rare! Maybe one situation in 100.)

Review your answers and explore your thoughts in response to a situation that triggered some insecurity or defensiveness for you.

Remember, your use of food to cope and your body image stress are inextricably linked to how you are thinking in these or similar situations. The more you understand what triggers your eating disorder, the less you'll need to engage in restriction (dieting, anorexia), binging (overeating) or purging. You can learn to recover from your eating disorder.

For over 15 years, personal change-agent Michelle Morand has been helping people of all ages and all walks of life stop using food to cope. A recovered compulsive eater, her personal story, and her professional caring and gentle approach, continually inspires those who struggle with eating disorders.

Through her company, The CEDRIC Centre for Counselling, inc., she provides face-to-face, email, and telephone coaching to people around the globe. Products include a variety of downloadable audio and video selections, print and downloadable workbooks, live workshops and a web-based group counselling program.

Author of Food is not the Problem: Deal With What Is! Michelle is a skilled educator and lecturer and frequently appears at live health shows, on radio and TV, and in print media.

Visit The CEDRIC Centre website and sign up for the free newsletter at http://www.cedriccentre.com/

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The Different Types of Eating Disorders

There are several types of eating disorders; each varies on the causes and effects, but all are synonymous in giving a negative effect to an individual's overall health. Eating disorder characterized as a series of abnormal eating, involving excessive or insufficient food intake that affects an individual's physical, emotional and psychological well- being. In the United States alone, large amounts of the population are affected with these three major types of eating disorder namely: Bulimia nervosa, anorexia nervosa, and binge eating disorder. These are the most common eating disorder affecting both males and females in the country. An estimated five to 10 million of females are affected and nearly 1 million of males are suffering in the country alone. Studies also proved that the risk for developing an eating problem is greatly higher in the Western part of the world, as compared to those in the other regions.

Individuals suffering from an eating disorder are normally in denial or not even aware of it. The problem normally revolves around self-image and on how an individual perceive a problem. Identifying the types of eating disorder can help in better understanding the steps needed to resolve it.

Bulimia nervosa: Characterized as the most common type of eating disorder, bulimics engage themselves in constant eating or purging with food in private, then resort to an inhumane way of getting rid of it through vomiting, taking laxatives or excessive exercise. The feeling of guilt comes into play after gorging with a small or large amount of food. Bulimics like all the other individuals with eating disorder are very secretive. They keep their disease in private because of embarrassment and low self-esteem. Individuals who engage in frequent dieting and show extreme concern with body weight and shape are also in great risk for this type of disorder.

Bulimia nervosa deals with self-image therefore making it harder to overcome. Proper treatment should be encouraged and strong environmental support is necessary to overcome this illness.

Anorexia nervosa: Characterized as a psychological disorder, Anorexia nervosa deals with individuals with an extreme concern about excessive weight or obesity and engages them in extreme dieting. The fear of gaining weight drives anorexics to eat less amount of food or drives them to the point of starvation and engages in extreme exercises to lose weight. As an effect, most anorexic suffers from severe health conditions and psychological problems, more likely similar to addiction. Studies suggest that causes of anorexia nervosa showed a genetic link. The part of the brain, hypothalamus in particular, plays a big role in developing anorexia nervosa. While other studies focus on the history of under eating in the early age. Individuals, who surrounded with an environment that defines "thinness" as beautiful, are those that are high risk of developing anorexia nervosa.

Binge eating disorder: Unlike any other types of eating issue, Binge eating disorder (BED) develops the greater chances of obesity or weight gain. An individual who over-eats constantly engage himself to bingeing in a short period even after a meal or feeling full. They eat voraciously until they feel the need to stop. The feeling of guilt and embarrassment will take place and will then put them in the state of depression. Depression and binge eating disorder goes hand and hand. Most individuals who develop binge eating disorder are those that are emotionally unhappy and those that are keeping negative feelings inside.

Females mostly adolescents, are the common victims of binge eating than males. Former studies proved that this is because female's struggles with pressures all at the same time, therefore making it hard for them move on and recover. As compared to males who find it easy to accept situations and move on.

All types of eating disorder bring negative effects to an individual's life. It is important to accept the situation and seek professional help to fight eating issues they you may have. Always remember that acceptance of the problem is the first step to recovery.

Kristin Gerstley is a former binge eater that now has a very healthy relationship with food. Since 2005, Kristin has helped thousands of people end binge eating  through her website:  http://www.endbingeeatingnow.com/.  You can also get free tips, information, and access Kristin's End Binge Eating Journal by joining her free newsletter.

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Food Addictions and Social Eating

Food Addictions

There are certain addictions that can go along with food and the way we eat. Most would not even give it a second thought when food becomes part of the addictive personality. Learning or understanding these types of food addictions can lead to better food planning which can also lead to better health and fitness.

Sometimes the habitual or ritualistic consumption of a food becomes an addiction - something we physically or psychologically need (or perceive we need) to get through the day. Take a client of mine who we'll call Al. Al has to drink Mountain Dew every single morning, and I believe he drinks up to two liters during the course of a day. In my opinion, that level of consumption is an addiction. I am always talking to Al about the possible negative effects of drinking this unnaturally neon yellow liquid each day, but to no avail. This particular client has been working out with me for over two years; he is very fit, strong, and has low body fat. But that does not change the fact that he has an addiction to a high-calorie, low (zero) nutrient substance that may jeopardize (and certainly doesn't help) his health. Other people may be addicted to coffee, diet soda, chips, fries, cake... anything that you feel you physically or psychologically need to make it through the day, but which, in terms of nutritional needs, your body does not require. So how do we handle these addictive associations with food or drink?

Here is a tip: As with other addictions, a stepwise weaning process is required. To continue with Al's example, I instructed him not to completely stop consumption of the soft drink he loves and needs so much; in my opinion, going cold turkey is not the best idea. I instructed this client to subtract one quarter of what he was drinking at every sitting. So every time he went to fill a glass with Mountain Dew he should subtract a quarter of it. I then instructed him to wait until his mind and body got used to drinking one quarter less of the soft drink before subtracting a second one quarter of the amount. I use the same principles for clients who need 6 to 8 cups of coffee every day.

The rationale behind this system is that there is enough caffeine and/or sugar in those drinks which could cause a person physical symptoms such as headaches, shaking, or dizziness if they were to stop cold turkey. So when my clients have an addiction to a food or drink, I instruct them to wean themselves off of it in a manner the body and the mind can adapt to. Essentially, the body has to go through a withdrawal without the mind realizing that the particular soft drink or food is being taken away. During this time of weaning I make sure I give clients enormous amount of positive reinforcement and positive motivation. On some occasions I may also use a little stern verbiage or tough love as motivation, with the understanding of my clients that this is because I am involved in what they are doing. I make sure my clients understand I am a part of their journey; however, keeping everything in perspective, I cannot go to my client's house and subtract the amount of soft drink or subtract the amount of coffee they are drinking each and every day. I cannot do the weaning process for them. They have to take responsibility for curbing their own food addictions. I can only encourage them and motivate them in the time I have with them.

Social Eating

For as long as humans have lived in groups, food has held a central role in the social and cultural interactions among us. Imagine any social gathering and food features prominently: birthdays (cake and ice cream); weddings (dinner, drinks, cake); cocktail parties (hors d'oeuvres and alcohol); Super Bowl parties (beer, nachos, wings, pizza); holiday parties (eggnog, cookies) and so on. I'm sure you could think of many more occasions and list your favorite foods associated with each. There is also the "mangia, mangia, mangia" mentality of many hostesses when you are traveling or visiting, insisting that you eat this, try this, have more of this, and then dessert! In these situations it can be socially awkward or downright rude to refuse. Changing your eating habits does not mean excluding yourself from social life. These events are important for our social and emotional well-being, and are the "highlights" of life, breaking from the normal routine.

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Breaking Unhealthy Eating Habits With Easy Steps

In an attempt to make lives more comfortable, we have adopted some really hazardous routines. There is a gadget for everything. Need something? Order it online. Feeling hungry? Eat some processed food. Many people can't even figure out the harm these smalls things do to us. In a bid to be at ease, we are actually risking our health and lives.

One of the most ghastly steps human race has taken up is the unhealthy eating habits. Food affects us the most; however, we don't give it much importance. All we want is quick and fast food at irregular and odd hours. So how can we break this habit?

Make smaller changes: It is obvious that no habit can be changed in a matter of days. One needs to give it sometime and invest some dedication into it. To cut off unhealthy eating habits from your life follow baby steps and initiate smaller changes. Get eight- hours sleep every night or eat your meal at the table without any distractions. When thirsty drink more water instead of sugary drinks as they adversely affects your body.

Be more attentive: Keep a tab on what you are eating. One of the biggest mistakes we commit is indulging in mindless binging which not only adds pounds to your body but also gives rise to various kinds of diseases. To prevent this one must carefully read the labels on food packaging. This way you'll know what you are eating and in what quantity. This is also helps you in making smarter and healthier choices.

Develop a plan and stick to it: Plans provide us with guidelines which prevent us from going in the wrong direction. In the case of unhealthy eating habits, make a schedule of things to eat at a specific time and in what quantity. It would be best if you chalk it out with your dietician as they would know what is necessary and you could tell them your rate of progress. Keep a food diary and update it everyday honestly. Since in the end it is about you and your body, therefore, lying would be useless.

One step at a time: To make things simpler, break down your goals in smaller parts. Then assign each goal for different weeks. In this way, you will slowly but steadily, move towards your ultimate goal and it would not appear as a burden to you too.

Join health clubs: When you are surrounded by several people who share the same goal as you, you are far less likely to give up. By joining health clubs you would be constantly motivated towards achieving your objective.

Breaking the unhealthy food habits is of utmost importance. They must be detected and treated at an early stage.

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Learning to Eat Naturally: Eat When Hungry, Stop When Full

How does one establish a normal relationship with food? Most of us have dieted and are aware of healthy choices that we should make in order to succeed. We just need help figuring out what stands in the way between us and actually carrying through with those choices.

The key to success is to focus on WHY you are using food to cope instead of focusing on what you are eating. This is part of the healing process for eating disorders.

Learning to eat naturally is the act of doing your best to wait until you're hungry before you eat. Know when to stop eating when you are comfortably full rather than to continue until you are stuffed. You should not feel guilty for eating certain foods as long as you're eating when hungry and stopping when full.

Learn to respond to stress in appropriate ways. Discover what is causing your stress and look for life-enhancing solutions for the problem.

If you focus on the WHY of your eating, you can enjoy success, just by taking the focus off food. If you do not attend to the WHY of your eating, then you will start to obsess about what you are eating again and feel like a total failure.

Enjoy success! Focus on directing your food choices. You must have consistency in being able to remind yourself that when you start to want to binge or think about purging or restricting, these are coping strategies. Doing this will remind your that there is some stressor in your life that is triggering your irrational, all-or-nothing thinking.

Observing yourself consistently and connecting these dots any time you feel drawn to use food to cope will provide you with the foundation to start being free of the stranglehold of binging, purging, and restricting. You will be more conscious about what you're choosing to eat, and how much.

Success comes from being willing to set aside any judgments of what you are eating and instead, just focus on reminding yourself when you are using food to cope.
Helping yourself overcome an eating disorder begins by:

1. accepting the reality that right now you have a dysfunctional relationship with food;

2. accepting that in order to straighten out any dysfunctional relationship, you've got to first acknowledge that it's dysfunctional and that you play a part in that dysfunction;

3. taking a big step back from trying to control and change the other person/substance and do the work you need to do on your thinking and your behaviour in order to be the person you need to be to have a healthy relationship with that person/substance (i.e., let go of trying to control food and instead focus on why you're wanting to control it or overuse it at that moment);

4. re-entering the relationship with your new skills and awareness and self-esteem, and continue to use your tools in the relationship whenever you feel any of the old stress or triggers arising;

5. change certain food choices (i.e., stop having dairy if it makes you feel sick, maybe stop all together or just have a little a few times a week; stop having 3 diet pops a day if you notice it dehydrates you, maybe just have two, then one...) or balance the kinds of foods you choose (i.e., a gradual reduction in your consumption of processed carbohydrates and refined sugars and an increase in whole grains, fruits and vegetables);

In the early stages of eating disorder recovery you will still feel the need for food to cope. Any restriction will be met with resistance and a compensatory overreaction (binge). It is easy to choose not to have certain foods in your diet if they make you feel unwell once you are grounded in self-esteem and do not need to use food to cope. This will not feel like restriction at this point in your healing - it will feel like rational thinking and great self-care.

Accepting this reality means you acknowledge that right now your connection with food is confused, and that you can't expect yourself to make the best choices about when and how much to eat because you use food to cope with stress. As such, expecting yourself to have a different relationship with food when you still have the same stressors and do not have a firm grasp on new life-enhancing tools to identify and resolve your stress is not fair or reasonable.

You may find that, as you get farther along in your healing, you become aware that certain foods make you feel unwell, bloated, tired or they give you headaches. This is typical, as we often have sensitivities to certain foods (particularly dairy or wheat) from our overuse of these foods in our efforts to numb and cope with our stress. These sensitivities will typically fade in time if we approach these foods moderately for a year or two; although it is possible that an allergy has developed through overuse. A doctor would be best to consult if you have concerns about this.
If you feel the need to experiment with quantities in the early stages of healing, the best way to do this is to invite yourself (if you overeat) to start out with two thirds of what you'd normally take at any meal, reminding yourself all the while (and meaning it) that you will let yourself have more when you finish that portion if you are still hungry.

If you finish that portion and you're still hungry, take a little more and then check in again. If you finish the first portion and you're not hungry but want more you say, "This is me wanting to use food to cope." Make a list of what is stressing you and see if there is something there that is triggering you to want more.

If you have done the two thirds test and end up binging or feeling really anxious, it means that you are still too immersed in using food to cope. Acknowledge this and give yourself two more weeks to focus on WHY you are using food to cope instead of focusing on what you are eating.

When you are ready to focus on WHY you use food to cope, the process moves very quickly and your relationship with food becomes simple: Eat when hungry, stop when full.

If you restrict primarily, you will want to invite yourself to take just a few bites more than you otherwise would, for just one meal each day, and let that be all you ask of yourself for a week. Then when you can see that your body is fine and didn't blow up like a balloon, add a few more bites to another meal and so on. It may take a few months to get to a reasonable-sized portion if your restriction is severe, but this way it will feel safe and it will be lasting, and you will see that your body can eat well and not be overweight.

This approach to coming back to center in your relationship with food is truly the fastest, simplest path to healing.

The solution to overcoming eating disorders is not to get structure around food but rather to get structure in your brain and start to think rationally about your stress and to begin to see yourself as worthy and capable of creating a life that is full of joy, passion, love and safety. Your relationship with food is quite easily sorted once you're no longer using food to cope.

CEDRIC Centre founder Michelle Morand is a recovered compulsive eater and counsellor with over 17 years of experience in the field of recovery of from eating disorders such as compulsive eating, anorexia, bulimia, and binge eating disorder, as well as casual factors such as depression, anxiety, and trauma.

Author of 'Food is not the Problem: Deal With What Is', Morand is a skilled educator and lecturer and frequently appears at live health shows, on radio and V, and in print media. Michelle is the editor for Insights Into Clinical Counseling (IICC) and won the BC Association for Clinical Counsellors 2009 Communications Award which recognizes a member or individual/organization from the media field who has provided regular, continuing, or special assistance in promoting counselling and/or mental health issues in the community.

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Mindfulness of Breath or Mindful Breathing for Eating Disorder Sufferers

Mindful breathing originates from Buddhism and it has been taught for centuries. In fact it is one of the major principles of Buddhism and you must learn it first of all in order to be a Buddhist.

We need to learn mindful breathing to be able to control our body and mind as well as our cravings, urges and feelings. When people have eating disorders they don't breathe properly: their breathing is usually shallow, erratic, superficial, sometimes difficult. How often have you been out of breath - just for no reason at all? How often have you been unable to take a deep breath although you felt like you need one?

Breathing is a vital body function and therefore mindful breathing is an important part of your recovery from an eating disorder.

Now, I ask you to sit in a chair comfortably, or cross-legged on the floor -whatever you like the best. Relax and be mindful. This means you should focus all your attention to your breathing without judgment and reactivity. Just a word of judgment will slow down the healing process significantly, so don't judge, don't react. Just surrender.

This set of exercises teaches you to concentrate your attention on your breath without stretching any muscles. This what we call - mindfulness of breathing.

Mindfulness of breathing will make you relax without any stretch, wherever you are, at home, at work, alone, even in bed. Being able to observe the breath and have a degree of control over our reactivity, or perhaps attitude towards the breath is important in the sense that we are starting to learn self control, not just relaxation.

This set of exercises will also help in developing a degree of concentration in your mind. Often our mind is busy, stressed, obsessive, where we repeat over and over negative thoughts, unhelpful thoughts. This exercise will help you focus and remain focused.

Make sure you sit comfortably, in a chair which keeps your back straight, and this time your neck must also be kept straight. Neck straight, back straight, comfortable seated. Focus all your attention at the entrance of your nostrils and be aware of the breath coming in, going out. Simple breath, only breath, your own breath.

Feel the air you breathing - it may feel warm or cold. Just feel it without judging and be simply aware that the air is flowing continuously at the entrance of your nostrils. Notice if it comes more through the right or left nostril, if it deep or shallow, fast or slow.

When you are aware of the incoming and outgoing breath, there is no past or future. You are in the present moment, from moment to moment. Time almost doesn't exist.

It is not often that your brain is in the present moment. Your mind wanders: in the past, in the future, in other dreams or fantasies but very rarely stays in the present moment. There are reasons for which this occurs. There are parts of the brain which are constantly activated by habit or because there's a memory that is more or less stressful or emotional. The strength of this activation in the brain is such that we tend to repeat the thought or the memory. And because of this repetition, these pathways in the brain are activated and the thoughts related to these pathways keep intruding. They keep intruding over, and over, and over again, until you stop nurturing them by not thinking them.

Try just observe what is, rather than thinking of what is. Don't count "One, two, One, two." Or "In, out, in out... ",. It can actually make you forget about the breath. It can put you right in the mode of thinking, not just observing.

Learn about your own mind by focusing on your breath, from moment to moment, without judging, evaluating, or reacting to the experience. Keep practicing.

Dr Irina Webster MD is a recognised athority in the eating disorders area. She is an author of many books on women health. She propagates mindfulness therapy and neuroplasticity as a treatment for eating disorders.

http://meditation-sensation.com/

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Body Image In Korea

Growing up surrounded by singers, it was inevitable that my career would also head in that direction. Over the years, I have seen how amazing the showbiz lifestyle is, but I've also witnessed all of the hardships that go hand in hand with it.

One of the main focuses in K-Pop is image. I've read too many articles where journalists have nothing better to do than to critising a singer for putting on a pound or for eating something other than a lettuce leaf. It wasn't too long ago where Wonder Girls were snapped on stage in America, with the words 'Chubby Girls' captioned underneath the photograph, despite the girls looking beautifully healthy. Not only did the article stick in my mind because of how shocked I was at the comments by the editor and their so called fans, but by how the article affected my best friend.

Before I delve further into the subject, I feel that it is important that I mention why a guy who hasn't had any weight issues is writing about such a sensitive topic. Well, one of the reasons is I've seen first hand of how celebrities are pressured to feel the need to look a certain way and are ripped to shreds over a tiny 'flaw'. I've witnessed people being rejected from auditions for the way they look or for not 'fitting the mold'. But the main reason I'm writing this article is because I've seen how their comments and remarks can affect other people, not only in the media but their fans too. My best friend in particular whose story I feel compelled to tell to show the importance of why wanting to look like a Korean celebrity is very unhealthy and unrealistic.

I've known my best friend for almost 19 years. We grew up together and we've been through everything - including being rejected by Korean entertainment companies and being criticized for our appearances. Even though she was born in Korea, she has never felt as if she fit in. She has blue eyes, brown hair and white skin, meaning that Koreans would often mistake her for a tourist and be amazed when she would speak fluently in Korean, even though unbeknownst to them, it was her first language. From as long as I can remember, she always felt like an outsider, and it was me who persuaded her to go for her dream and audition at a very famous Korean entertainment company. Despite all of her insecurities, she gained a third place in a girl group and this is where I noticed some worrying changes.

The two other members of the girl group were Korean born with Korean parents. Stereo-typically short and slim with dark hair and eyes. It was no wonder that my friend didn't feel like she belonged alongside them. She was a UK size 8, yet she would constantly moan about being a 'giant' compared to them as she poked her flat tummy.

It's no secret that training is very hard work, you often hear of idols fainting or being hospitalized due to exhaustion and being over worked and it was the same for the girl group in training. They would train everyday, having little time to eat, which worryingly resulted in my friend collapsing on a weekly basis. Eventually she became too ill to debut with them and the members went their separate ways. This was 5 years ago and since then, very little has changed.

It was only last year that trio singers 'Piggy Dolls' made their very controversial debut into KPOP. I'd read more than one article about their weight before I'd even heard a note of their music. I watched for myself the disgusting comments and watched their debut music video 'Trend'. It featured a fake news report with a student claiming she was being bullied for being overweight (even though she was slim) and had contemplated suicide. They seemed to be taking it light-heartily, as the first shot of the girls was of them sat watching the news reports and eating pizza. Their name 'Piggy Dolls' itself suggest they aren't to be taken seriously.

The vocals of the girl were mind blowing yet all the comments displayed below the music video were directed at them being 'over weight' even though they were perfectly healthy. I was intrigued by this new girl group and manged to work with them on their first full length album.

When I first met them I was amazed at their new look. All three members had dropped at least 2 dress sizes - whether it was due to an over working schedule or the fact they were told to lose weight, I don't know and I wasn't about to ask them. What I did know for sure was that were all stunning just as they were before they lost weight. It baffled me and still does at to why the way the singer looks is more important than how they sound. After all, Hyunah isn't exactly the greatest singer in the world but apparently she has the 'perfect' body, which is why she is so popular.

In my mind, it should be all about the singing and if someone looks great, than that's just a bonus. One of my favourite bands is Big Mama - again, a band whose name is taking the mick out of their own appearance.

The facts don't lie, it is sadly proven that what classes as 'better looking' groups and singers are more popular than artist who are wrongly classed as 'big' or 'ugly.' It's just the same with male artists, it is becoming more and more common to see guys flaunting their very muscly bodies but with worryingly tiny waists. It is known that Korean's are naturally slim and smaller than western people, but there must be a time where being that thin is too thin.

I want to know your opinion on the subject. Does an artists appearance make you want to listen to them more?

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