I get the Oprah Magazine once a month, because I love Oprah, and I love the inspiration I get from the articles her magazine publishes. Her latest issue really caught my attention (the January 2009 issue). In big, pink neon letters across the cover of the magazine it reads, "How did I let this happen again?" Just below that it says, "OPRAH on her battle with weight: A must-read for anyone who's ever fallen off the wagon." I have to say that as I read Oprah's article, I felt moved by her willingness to share so authentically about her struggle with her weight. How vulnerable and courageous she is to face what seems to be one of her biggest life challenges- with the rest of the world watching!
In her article, which starts on page 148 of her magazine, Oprah says, "I don't have a weight problem- I have a self-care problem that manifests through weight." I think that's a brilliant insight, and I'd say that's probably true of most people who are overweight. Self-care is often last on the list. I know it has been for me at times. Oprah says she's putting herself back on her own priority list... terrific! I intend to recommit myself to that as well.
Toward the end of her article, Oprah says, "As I work out, eat healthfully, and reorder my life so there's time to replenish my energy, I continue to do the spiritual and emotional work to conquer this battle once and for all." I'm happy to see that Oprah recognizes that there's more to weight loss and self-care than just the physical level. There are also the mental, emotional and spiritual levels that have to be looked at as well, in order to maintain optimal health.
If I were Oprah's coach, I would encourage her to move away from the idea that she is "battling" her weight, endeavoring to "conquer" and win the battle "once and for all." I realize this is just a figure of speech, but I believe the way we approach things largely determines the outcome. I would encourage her to skip the battle and go right to the peaceful negotiations. It sounds like her actions are in alignment with this, as evidenced by her intention to work out, eat healthfully, etc. But mentally, she’s still holding judgments that are keeping her engaged in battle. Oprah says, "I'm mad at myself. I'm embarrassed. I can't believe that after all these years, I'm still talking about my weight." I can feel the judgment she’s placed on herself and her weight. Making peace with these judgments will be critical in ending the “back and forth” pattern of weight gain.
Here's my message to Oprah...
Oprah, I love you just as you are. I support you in loving yourself completely and unconditionally in this moment... and I support you in taking the very best care of yourself, which will inevitably lead to your body's healthy weight. Your “best life” is right now, not when you’ve lost 40 or so pounds. Your best life is now, as you touch the profound place of love inside yourself- love that has the power to end even the most vicious battle- and live this moment from that place.
Much Love,
Niki Svara
http://www.lovethewayyoulook.com/
Monday, January 12, 2009
Saturday, June 21, 2008
How My Body Processes Food
I'm deeply involved in the practice of observing myself and my behavior, including all my thoughts, words and actions... especially related to my body. I've been noticing that it's not so much the food I eat that makes me feel "heavy" or "light" but the way I eat the food.
These seem to be big factors for me in how my body processes the food I eat:
Why I'm eating...
Am I really hungry? Is it out of habit? Is it self-punishing (like overeating can be)? Do I "need" to eat it? or, will I be fine if I don't eat it?
How I'm eating...
Am I devouring the food as fast as I can? or, am I eating it slowly, chewing my food completely?
How I feel while I'm eating...
Am I in a good mood? Am I feeling happy? Am I feeling upset, stressed or in a bad mood?
Let's take a piece of pizza... for me, I notice that if I'm not really hungry but am eating out of habit, and I "need" to eat it, or else I'll have a tantrum, and I devour it faster than you can say "pizza," and I'm feeling stressed while eating it... my body feels really heavy after, and I don't feel so good. If this happens several meals in a row (no matter what food I'm eating), I gain a few pounds and my clothes fit a little tighter.
On the other hand, take that same slice of pizza... and I'm eating it because my body is hungry (not my "emotional body"), I don't "need" to eat it, I'm eating it slowly and enjoying every bite, and I'm in a good mood while eating it... my body generally feels light and happy after (well, as light as you can feel after having a lot of cheese).
In my experience, my body feels light and I don't put on extra weight when I'm eating pizza, or anything else, while I'm genuinely hungry, eating slowly and chewing my food completely, and feeling good, in a happy mood.
wow, there's so much to the human body and all the factors that play a role in how it processes food... so interesting...
xoxo
Niki
These seem to be big factors for me in how my body processes the food I eat:
Why I'm eating...
Am I really hungry? Is it out of habit? Is it self-punishing (like overeating can be)? Do I "need" to eat it? or, will I be fine if I don't eat it?
How I'm eating...
Am I devouring the food as fast as I can? or, am I eating it slowly, chewing my food completely?
How I feel while I'm eating...
Am I in a good mood? Am I feeling happy? Am I feeling upset, stressed or in a bad mood?
Let's take a piece of pizza... for me, I notice that if I'm not really hungry but am eating out of habit, and I "need" to eat it, or else I'll have a tantrum, and I devour it faster than you can say "pizza," and I'm feeling stressed while eating it... my body feels really heavy after, and I don't feel so good. If this happens several meals in a row (no matter what food I'm eating), I gain a few pounds and my clothes fit a little tighter.
On the other hand, take that same slice of pizza... and I'm eating it because my body is hungry (not my "emotional body"), I don't "need" to eat it, I'm eating it slowly and enjoying every bite, and I'm in a good mood while eating it... my body generally feels light and happy after (well, as light as you can feel after having a lot of cheese).
In my experience, my body feels light and I don't put on extra weight when I'm eating pizza, or anything else, while I'm genuinely hungry, eating slowly and chewing my food completely, and feeling good, in a happy mood.
wow, there's so much to the human body and all the factors that play a role in how it processes food... so interesting...
xoxo
Niki
Friday, May 16, 2008
From the Inside Out
It's a beautiful day here in Portland, Oregon! The weather is warm and the sun is out... it's so lovely.
I'm feeling so good in my body today, such a great feeling. And when I feel good in my body, I feel good about my body.
What's causing me to feel good in my body? Well, my stress level is pretty low, I've been eating healthy foods that my body loves, and I got plenty of sleep last night :-) Now for a bit of exercise...
Hope you're feeling great, inside and out.
xo
Niki
I'm feeling so good in my body today, such a great feeling. And when I feel good in my body, I feel good about my body.
What's causing me to feel good in my body? Well, my stress level is pretty low, I've been eating healthy foods that my body loves, and I got plenty of sleep last night :-) Now for a bit of exercise...
Hope you're feeling great, inside and out.
xo
Niki
Friday, April 11, 2008
Guilt is Fattening
I had just finished a great 30 minute Curves workout, when I was running out the door to make my car appointment. Sifting through my purse, looking for my car keys, I saw the apple I’d been meaning to eat for the last three days. I thought to myself, “Great! I’ll eat this while I’m waiting for my car to be serviced.”
I made it to the dealership just in time, where I was greeted with kind courtesy and escorted to an incredibly cozy-comfy waiting area. It was actually pretty swanky for a car dealership!
Scanning the room for the perfect seat, I couldn’t help but notice the complimentary pastries, and instantly my mouth had a mission. I decided not to make a beeline for the sweets, and instead, took my seat, waited a couple of minutes, then casually made my way over to select my treat.
I chose an oatmeal raisin cookie over a doughnut- that was “better”- and reclaimed my seat with satisfaction. This was certainly a high quality cookie- raisins in every bite! I was thoroughly enjoying it, and then…
Halfway through my cookie, I realized that I had completely forgotten about my apple, again! But before any guilt could creep in, something even more shocking caught my attention, and it made me laugh:
There, directly in my line of view, was a huge bowl of fresh fruit. It was so big, I couldn’t even see the cookies and doughnuts behind it! Yet it had somehow melted into the scenery of “everything else but the sweets.”
I had a long moment of self-reflection. I acknowledged my habit of going for sweets first before fruit, decided I want to be more conscious of what I eat… and then I continued to eat my cookie- in peace.
I could have felt badly about myself and my habit, but I didn’t. In years prior, I would have plunged full on into the downward spiral of self-judgment. I’m happy I’ve learned to be kinder to myself.
Without judgment, I set my intention on the choice I want to make in the future- to at least notice the fruit in the first place :-)
There is one final thought I would like to leave you with. What I know from personal experience and from working with clients is this: Whatever you decide to eat, enjoy it. Guilt is fattening.
Love & Smiles,
Niki Svara
I made it to the dealership just in time, where I was greeted with kind courtesy and escorted to an incredibly cozy-comfy waiting area. It was actually pretty swanky for a car dealership!
Scanning the room for the perfect seat, I couldn’t help but notice the complimentary pastries, and instantly my mouth had a mission. I decided not to make a beeline for the sweets, and instead, took my seat, waited a couple of minutes, then casually made my way over to select my treat.
I chose an oatmeal raisin cookie over a doughnut- that was “better”- and reclaimed my seat with satisfaction. This was certainly a high quality cookie- raisins in every bite! I was thoroughly enjoying it, and then…
Halfway through my cookie, I realized that I had completely forgotten about my apple, again! But before any guilt could creep in, something even more shocking caught my attention, and it made me laugh:
There, directly in my line of view, was a huge bowl of fresh fruit. It was so big, I couldn’t even see the cookies and doughnuts behind it! Yet it had somehow melted into the scenery of “everything else but the sweets.”
I had a long moment of self-reflection. I acknowledged my habit of going for sweets first before fruit, decided I want to be more conscious of what I eat… and then I continued to eat my cookie- in peace.
I could have felt badly about myself and my habit, but I didn’t. In years prior, I would have plunged full on into the downward spiral of self-judgment. I’m happy I’ve learned to be kinder to myself.
Without judgment, I set my intention on the choice I want to make in the future- to at least notice the fruit in the first place :-)
There is one final thought I would like to leave you with. What I know from personal experience and from working with clients is this: Whatever you decide to eat, enjoy it. Guilt is fattening.
Love & Smiles,
Niki Svara
Saturday, November 24, 2007
Limiting Beliefs
Imagine you're watching someone on a treadmill, and to your surprise you find yourself yelling out to this person:
"Why bother? You're never going to look the way you want to anyway... even if you do lose weight, you're just going to gain it back again. Look how long it's taking to see results!"
How do you think the person on the treadmill feels in hearing your negative comments? How would you feel if it was you receiving that kind of criticism? Do you think your workout would be as effective as it could be? Probably not...
The dynamic I'm describing here is one that you are probably more familiar with than you think... where you are the one on the treadmill. Yet, you are not being criticized by someone else watching and yelling things at you. Instead, the criticism is originating from within you, from the limiting beliefs you've developed about yourself, over the years, probably unbeknownst to you.
Whether you're trying to lose weight, tone up, or just get into better shape, you may be surprised at some of the limiting and self-judgmental beliefs you have that are keeping you from reaching your goals.
Here are some questions for your consideration:
~ What are some goals you've wanted to accomplish, that you haven't been able to make happen yet? or, where have you been feeling "stuck?" (this applies to your body and body image, and to just about everything else)
~ What do you think some of your underlying, limiting beliefs could be that are holding you back from moving forward?
~ What's your next best step?
Much Love,
Niki
"Why bother? You're never going to look the way you want to anyway... even if you do lose weight, you're just going to gain it back again. Look how long it's taking to see results!"
How do you think the person on the treadmill feels in hearing your negative comments? How would you feel if it was you receiving that kind of criticism? Do you think your workout would be as effective as it could be? Probably not...
The dynamic I'm describing here is one that you are probably more familiar with than you think... where you are the one on the treadmill. Yet, you are not being criticized by someone else watching and yelling things at you. Instead, the criticism is originating from within you, from the limiting beliefs you've developed about yourself, over the years, probably unbeknownst to you.
Whether you're trying to lose weight, tone up, or just get into better shape, you may be surprised at some of the limiting and self-judgmental beliefs you have that are keeping you from reaching your goals.
Here are some questions for your consideration:
~ What are some goals you've wanted to accomplish, that you haven't been able to make happen yet? or, where have you been feeling "stuck?" (this applies to your body and body image, and to just about everything else)
~ What do you think some of your underlying, limiting beliefs could be that are holding you back from moving forward?
~ What's your next best step?
Much Love,
Niki
Friday, November 23, 2007
Aging gracefully
Check out the latest Q & A off the Love The Way You Look website…
Question:
Dear Niki,
I am 57 years old. Every time I look in the mirror and see this woman with glasses staring back at me, I reject her. Where is my beautiful, youthful self? How can I reclaim her? I see sagging knees in place of firm, muscular legs. I just don't love my aging body. I see my mother, not myself. What can I do to be more accepting of this time in my life?
I feel really stuck silently. I wouldn't tell anyone that this all matters to me, but it really does. I long to grow old gracefully. To be able to have natural, completely gray hair instead of coloring it. I feel trapped and just don't know how to begin viewing the real me with acceptance and love.
When I was younger, being beautiful was a significant aspect of my identity. Losing this gift has been very hard. Intellectually, I understand that all people go through this process. Emotionally, it is more difficult for me than I care to openly admit.
Any advice?
Eleni
Answer:
Dear Eleni,
As I read your e-mail, I felt my heart opening to your words. I could feel the sadness, the self-judgment, the disappointment, the resistance, and the silent feeling of being helplessly stuck. I also sense emotional self-preservation, as you keep your feelings to yourself, and this has most likely served you until now, because it often feels safer not to acknowledge uncomfortable feelings, especially in front of others. Yet, in order to move toward what you really long for- growing old "gracefully" and viewing the real you with love and acceptance- you may have to allow a degree of vulnerability.
Dealing with your feelings...
As you are experiencing, sometimes it takes a little longer for our emotions to catch up with what we intellectually know. Your intellect and your emotional self are like running partners, jogging through life. You are dear friends, even though you don't see eye to eye at times, and when one falls behind, the other waits up. Are you willing to find compassion within your heart as you "wait" for the emotional part of you that has fallen behind? Can you reassure yourself that, even though it doesn't feel good, it's okay to feel upset about the changes with your body? Your emotional self will catch up, and will do so even faster if you look lovingly at it without judgment, but with an encouraging smile.
Is there anyone in your life that you might feel comfortable confiding in? Finding someone to talk to will help you begin to release some of the trapped feeling you mentioned. Give yourself the gift of allowing yourself to be supported by people who love you... chances are you know someone who is going through something similar, and while you are getting support, you might be able to be a support to others, which I think can also be an integral part in any healing process.
Looking at the beliefs behind your feelings...
From my experience and observation, our feelings are largely caused by our underlying beliefs about things. Our beliefs generally determine what thoughts we think, and what we choose to say and do. Based on the thoughts you've written in your e-mail, it seems as though these are some of the beliefs you have, that are causing you unhappy feelings:
"Being beautiful looks a certain way."
"Beauty is youthful."
"I am no longer beautiful because I am no longer youthful."
"I don't know how to feel beautiful again."
"My aging body is unattractive."
"I can't control what's happening to my body, I'm stuck and trapped."
"I have to hide my feelings from people."
"I am not growing old gracefully."
"I've lost my gift that has given me worth and self-definition."
Maybe take some time adding to this list, or taking away anything you feel doesn't apply to you. Getting really clear on what your underlying beliefs are will help you to change them. When all the cards are on the table, you know what you're working with.
The beliefs I've listed here don't feel so good. Are you open to shifting some of these beliefs into new and empowering ones that make you feel good? For example, "I don't know how to feel beautiful again" can be turned into, "I'm learning how to feel beautiful as my body changes, and I am patient with myself during this process." Write a list of new beliefs that feel really good, and believable to you, and remind yourself of them every day, continuing to have compassion for your emotional self while it catches up with your intellect.
Redefining your sense of beauty...
You've said that when you were younger, being beautiful was a significant part of your identity. Changes in identity can be so difficult to make, consciously, never mind a change that is occurring beyond your control. The power you do have is in moving with the changes...
Feeling beautiful, attractive, sensual and sexy doesn't stop because you reach a certain age. Wanting affection and recognition doesn't stop either, but I can see how easy it is to put those feelings away, when the large part of society says you now have a different role to play, and designates "attractive" to the wrinkle-free youth.
Beauty, sexiness, attraction, vitality, sensuality, feeling youthful, etc... these are not dependent on your physical appearance... hold on to these as qualities of yourself that create good feelings within you, and let yourself feel them.
Your body is doing what it naturally does over time. It doesn't know that it's any less beautiful. It only is "less beautiful" if you think it is. This is your chance to completely redefine beauty, for yourself, and for other aging women. What will you decide to see as beautiful? Start with aspects of your being, like "loving" and "humorous." Then move to different aspects of your physical self, such as your face and your smile. Begin to see the changes you've disliked in a new way... as the story of your life in its glorious process of ever-becoming even more beautiful.
As I like to say, our beauty is a constant, it's the way we feel about ourselves that varies. Give yourself permission to Feel Beautiful. You can start by letting your hair be its gorgeous, natural gray. You put the shine in it.
with much love,
Niki
Question:
Dear Niki,
I am 57 years old. Every time I look in the mirror and see this woman with glasses staring back at me, I reject her. Where is my beautiful, youthful self? How can I reclaim her? I see sagging knees in place of firm, muscular legs. I just don't love my aging body. I see my mother, not myself. What can I do to be more accepting of this time in my life?
I feel really stuck silently. I wouldn't tell anyone that this all matters to me, but it really does. I long to grow old gracefully. To be able to have natural, completely gray hair instead of coloring it. I feel trapped and just don't know how to begin viewing the real me with acceptance and love.
When I was younger, being beautiful was a significant aspect of my identity. Losing this gift has been very hard. Intellectually, I understand that all people go through this process. Emotionally, it is more difficult for me than I care to openly admit.
Any advice?
Eleni
Answer:
Dear Eleni,
As I read your e-mail, I felt my heart opening to your words. I could feel the sadness, the self-judgment, the disappointment, the resistance, and the silent feeling of being helplessly stuck. I also sense emotional self-preservation, as you keep your feelings to yourself, and this has most likely served you until now, because it often feels safer not to acknowledge uncomfortable feelings, especially in front of others. Yet, in order to move toward what you really long for- growing old "gracefully" and viewing the real you with love and acceptance- you may have to allow a degree of vulnerability.
Dealing with your feelings...
As you are experiencing, sometimes it takes a little longer for our emotions to catch up with what we intellectually know. Your intellect and your emotional self are like running partners, jogging through life. You are dear friends, even though you don't see eye to eye at times, and when one falls behind, the other waits up. Are you willing to find compassion within your heart as you "wait" for the emotional part of you that has fallen behind? Can you reassure yourself that, even though it doesn't feel good, it's okay to feel upset about the changes with your body? Your emotional self will catch up, and will do so even faster if you look lovingly at it without judgment, but with an encouraging smile.
Is there anyone in your life that you might feel comfortable confiding in? Finding someone to talk to will help you begin to release some of the trapped feeling you mentioned. Give yourself the gift of allowing yourself to be supported by people who love you... chances are you know someone who is going through something similar, and while you are getting support, you might be able to be a support to others, which I think can also be an integral part in any healing process.
Looking at the beliefs behind your feelings...
From my experience and observation, our feelings are largely caused by our underlying beliefs about things. Our beliefs generally determine what thoughts we think, and what we choose to say and do. Based on the thoughts you've written in your e-mail, it seems as though these are some of the beliefs you have, that are causing you unhappy feelings:
"Being beautiful looks a certain way."
"Beauty is youthful."
"I am no longer beautiful because I am no longer youthful."
"I don't know how to feel beautiful again."
"My aging body is unattractive."
"I can't control what's happening to my body, I'm stuck and trapped."
"I have to hide my feelings from people."
"I am not growing old gracefully."
"I've lost my gift that has given me worth and self-definition."
Maybe take some time adding to this list, or taking away anything you feel doesn't apply to you. Getting really clear on what your underlying beliefs are will help you to change them. When all the cards are on the table, you know what you're working with.
The beliefs I've listed here don't feel so good. Are you open to shifting some of these beliefs into new and empowering ones that make you feel good? For example, "I don't know how to feel beautiful again" can be turned into, "I'm learning how to feel beautiful as my body changes, and I am patient with myself during this process." Write a list of new beliefs that feel really good, and believable to you, and remind yourself of them every day, continuing to have compassion for your emotional self while it catches up with your intellect.
Redefining your sense of beauty...
You've said that when you were younger, being beautiful was a significant part of your identity. Changes in identity can be so difficult to make, consciously, never mind a change that is occurring beyond your control. The power you do have is in moving with the changes...
Feeling beautiful, attractive, sensual and sexy doesn't stop because you reach a certain age. Wanting affection and recognition doesn't stop either, but I can see how easy it is to put those feelings away, when the large part of society says you now have a different role to play, and designates "attractive" to the wrinkle-free youth.
Beauty, sexiness, attraction, vitality, sensuality, feeling youthful, etc... these are not dependent on your physical appearance... hold on to these as qualities of yourself that create good feelings within you, and let yourself feel them.
Your body is doing what it naturally does over time. It doesn't know that it's any less beautiful. It only is "less beautiful" if you think it is. This is your chance to completely redefine beauty, for yourself, and for other aging women. What will you decide to see as beautiful? Start with aspects of your being, like "loving" and "humorous." Then move to different aspects of your physical self, such as your face and your smile. Begin to see the changes you've disliked in a new way... as the story of your life in its glorious process of ever-becoming even more beautiful.
As I like to say, our beauty is a constant, it's the way we feel about ourselves that varies. Give yourself permission to Feel Beautiful. You can start by letting your hair be its gorgeous, natural gray. You put the shine in it.
with much love,
Niki
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