​1. Reject Diet Mentality
2. Honor your Hunger
3. Make peace with food
4. Challenge the food police
5. Respect your fullness
6. Discover the Satisfaction Factor
7. Honor your feelings without using food
8. Respect your body 
9. Exercise - Feel the difference
10. Honor your health with gentle nutrition

 If you have a strained relationship with food and body image you are in the right place and are not alone. This anti diet/positive image group provides support from participants and guidance from Registered Dietitian- Nutritionist Mary Balog and Licensed Professional Counselor Diane Johnston. We will review the principles of intuitive eating, break the diet mind, eating based on hunger and more. This group meets monthly on ZOOM the 3rd Wednesday per month at 8 pm over 2022. Submit the form today to join the group and receive the ZOOM link and more information! 
Sign up Form: ​https://forms.gle/DiKnrbvRJB4gnHc36

How many years have we spent promising ourselves this is the year I will eat better, lose weight, and exercise? Are we still waiting for that year to come? How would it feel to accept the body you have and enjoy the foods we eat without classifying them as bad or good? Can you retrain your brain to be more intuitive about eating? Think of mindfulness as it relates to food. 1. eating that whole bag of chips is mindless eating, that is spent in a setting distracted by technology or other things. 2. Now can you picture yourself eating those snacks at the table. Using your senses to be present in that moment. Incorporating the vision, the smell, the taste, your surroundings, and the why for that moment. It becomes more mindful instead of mindless. Mindless eating sends us down the rabbit hole of no return. This year make it the year of being present, taking the time to eat without distractions, and make it more of a moment and experience and see if that makes a difference. Join us for our Intuitive eating group that starting in March!  Make this your year to enter the non diet world, be part of the intuitive eating health experience. 

As we welcome the change in weather and longer days it may help with our outlook on life as well. We feel better and more energized. Many times the change in weather helps us with our mental health. Our thoughts become more clear, and we are able to process our challenges. But just like life it may be short term wins. In therapy we see a therapist, we are in crisis from a relationship, family issues, work or financial strains. We see the light, feel better and think all is good after a few therapy sessions. We stop going until the grey sky's appear again and another crisis looms. Therapy and mental health are like the weather. Some days are bright and sunny, others are cloudy and grey. In order to maintain a balance, ongoing therapy helps us to ride out the good days and bad days. When in crisis our therapist can get us out of the storm. The sun comes out and this is the time to work on what matters most in our life, so we can manage the crisis, make them shorter and more manageable. Seeing your therapist weekly or biweekly can assist you in consistent brighter days and less stormy times in your life. Trust the process. 
​

​Self care - Something we have been neglecting for over a year. Self Care can be broken into 3 parts; Mental , Physical, and Emotional. Many of us have been working from home for almost a year. Our self care is non existent. It is hard to get moving when we have so many restrictions. Start with a small goal. Mentally you can read a new book, meet a friend for a walk, focus on the postive, and make sure you are taking your medication daily. Emotionally we can treat ourselves to a home spa day, hot baths, our favorite meal, start a creative project, take an online art class, or learn a language. Physically it is hard to get motivated to start moving. Start small, 10 minutes, three times a day or once a day to start. Pick one thing and add it to your routine, more water, 10 minute walk, less, sugar, just start. It is not a selfish act to start focusing on you. If we take care of ourselves first, and become the priority, we are better prepared to take care of others. Treat yourself with love,  and don't beat yourself up for taking time for yourself. 

We communicate daily in life at work, with friends, and those we live with. Many times we are waiting for the other person to stop talking so we can we respond. Not really listening to what the other person has said. 

Using reflection in a conversation can help us to become a better listener, and improve our communication skills. It helps us to show others that we are listening and that we care about what they are saying. Used correctly reflection improves conversations in a positive way, and moves the conversation forward. 

The tone and body language used in your reflection sets the goal of your conversation as well. Using reflection in a conversation sounds like this, " I hear you saying that..", then add " It sounds like you feel...", bring it home with " You're telling me that...". 

​It takes practice, feels awkward, and uncomfortable. With time it can improve your listening skills and reflect your empathy for others in your life.