Centre for Integrative Health in Sunshine Coast, Queensland | Nutritionist

Centre for Integrative Health

Locality: Sunshine Coast, Queensland

Phone: +61 7 3161 0845

Address: 69-79 Attenuata Drive, Mountain Creek 4557 Sunshine Coast, QLD, Australia

Website: http://www.cfih.com.au/

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• Medical and health
• Alternative & holistic health service
• Psychologist
• Nutritionist

25.01.2022 Why have you shown back up in my life? and How do I meet the needs that you once met in a less destructive way? Sometimes the onset of an eating disorder is simply the perfect storm of genetic vulnerability, temperament, and unintended weight loss. In other cases, an eating disorder developed as part of an individual’s efforts to solve a problem (ie., to feel better about themselves, to feel less about a traumatic event, to feel more in control, to feel less ashamed, etc ...etc). With those for whom the eating disorder served a purpose, recovery entails finding a more skilful, less destructive way of meeting the need the eating disorder was (intentionally or otherwise) designed to meet. For such individuals, ongoing recovery also entails the interpretation of disordered eating thoughts as a warning sign - not that weight needs to be lost but that a problem needs to be attended to once again. If you are on the other side of recovery, we invite you to not be alarmed at the first sign of disordered eating cognitions showing back up in your life. Nor do we suggest that you placate, obey, or suppress such thoughts. Instead, we invite you (if you’re in a place to do so) consider what is going on in your life that has led to your eating disorder reappearing and how you might head this warning but take more skilful and meaningful action this time around. If your disordered eating thoughts are signalling that you’re feeling badly about yourself, how can you support your need to feel positively about yourself in a healthy way? If your disordered eating thoughts are illuminating that you’re in need of more affection and positive affirmation from others, how can you meet that need in a wholesome and recovery-orientated manner? Remember that eating disorders are often developed to solve problems. Don’t get so distracted by the eating disorder that you overlook the problem that it was supposed to solve.

24.01.2022 It’s little wonder that many of us have come to see weight loss as the solution to all of our problems - it is often the only solution that is suggested. While losing weight MAY work to help one feel better about oneself, have more confidence, experience a greater sense of control, avoid the negative judgement of others, attain the desired praise or approval, etc etc it is often unachievable, comes at devastating costs, and any benefits are usually short lived. Giving up th...e pursuit of weight loss involves getting more creative with our problem solving and considering what other means we have of accomplishing whatever it is we are hoping weight loss will provide us. You want to feel better? Losing weight might be one option. What are some other options? Would treating yourself better and speaking to yourself more kindly also improve how you felt? You want to be more confident in the workplace? Losing weight might achieve this but it’s not the only option to be considered. Have you thought of acquiring more expertise in your industry, improving your communications skills, or speaking up more? You’re sick of the negative comments from a family member about your weight? Losing weight might appease them sufficiently to stop the commentary. Other options would be to set boundaries with this person, refuse to engage in such conversations, or even distance yourself from this person entirely. If you’re trying to get off the dieting roller coaster but can’t unshackle from your desire to lose weight, there is no need to feel ashamed. It is likely that there is a problem that you are seeking to solve and that you’re turning to the solution that has always been suggested to you. Before you make the choice to strap back in for another lap of the dieting horror ride, we invite you to consider 1) Exactly, what is the problem that you are seeking to solve? 2) What are ALL the possible ways one might solve this problem? and 3) What are the pros and cons of each of these many options?

23.01.2022 One of the many barriers to recovery from an eating disorder is the fact that society normalises the very behaviours that an individual is required to change in order to get better. I trust that loved ones mean well when they respond to protests of But I feel better when I’m smaller with You don’t need to gain back ALL of the weight or Maybe when you’re a bit better, you can go back to XYZ. Unfortunately such efforts not only collude with the eating disorder but they m...aintain the idea that feeling better is best achieved through controlling one’s weight/shape. We wouldn’t suggest that an alcoholic could have a few casual beers to feel better after they’d completed rehab. Suggesting that someone can lose weight or go back to dieting after completing eating disorder treatment is just as absurd. A point which was illustrated (albeit facetiously) during a recent client session: Client: But I feel better when I’m smaller? Me: Yeh? Well I feel better when I’m drunk but noone’s about to agree that’s a sustainable solution to my problems, are they? Once the laughter subsided, I invited my client to explore the issue further by asking Are you open to exploring some other ways of managing your desire to feel good? This led to us reflecting on other memories of feeling good and identifying what she could draw upon from those memories in the instances in which she was driven to improve her mood. Some of the ideas she came up with included: - Donating to a worthy cause - Giving a thoughtful and unexpected gift - Watching a sunset/sunrise - Getting her hair/nails done - Wearing clothes that fit well - Expressing affection to a loved one - Going to a float tank session - Playing with her dog - Being physically intimate - Exploring somewhere new - Leaving a random act of kindness - Cleaning or redecorating her bedroom - Flirting with a stranger - Accomplishing something meaningful It’s true that weight loss can feel good. It’s also true that being intoxicated can feel good. When either become a means of managing emotions however, the effect can be disastrous. Along with learning to sit with moments of not feeling good, those with eating disorders (and substance abuse issues) can be supported in finding other means of feeling good.

22.01.2022 During our 3-month follow up session, one of my clients (let’s call her ‘Brianna’ for the purposes of confidentiality) whom has recovered from Anorexia Nervosa shared this pearler with me that was too good to not pass on to you. Brianna recounted a conversation that she had with a friend of hers (let’s call her ‘Susie’) during which Susie exclaimed I AM NOW A SIZE XX!!. Brianna responded to this comment with You are not an anything size. You bought a shirt today which was ...a size XX. Brianna went on to add And if you went to a different store, you likely would have needed a different size. And if you were shopping for pants you’d probably need a different size again. And when it comes to shoes, the size you purchase will change once more. It seems to me that the size of the clothes you purchase says more about the clothing type, range and style than it does anything about you. It seems inaccurate to say that you are a certain size when in fact, it is the clothing that is a certain size and that size can change without anything to do with you. We’d love to hear any other great reframes you have heard or used in response to peoples’ unhelpful identification with numbers.

22.01.2022 What’s regarded as a joyful and exciting time of year for some, can be an extremely stress and anxiety inducing time for others. To give perspective, imagine facing one of your greatest fears (for example snakes or spiders) and being told to sit in front and interact with it all day long and then feeling like you’ve let you family down if you don’t; you wouldn’t find Christmas so enjoyable then. For those who may experience these fears during Christmas, it may be helpful to ...come up with a plan to manage any challenging thoughts and feelings that may arise. Talk to a trusted friend or family member, someone that you can go to if the thoughts get overwhelming and who can help you to cope. Additionally, come up with a recovery-focussed plan on what foods you’ll be eating, how much and who can help you through this. By planning, there are no surprises, and you can limit opportunities for the eating disorder to interfere on the day. If you are in a position this Christmas where you are helping someone who has an eating disorder, try to find a way to take the focus off the food. Make sure there a plenty of activities that aren’t food related, clear the food away from the table once meals have finished and navigate conversations away from any diet, weight or body related topics. #edtherapist #recoveryispossible #mentalhealth #therapy #ed #EDrecovery #eatingdisorderrecovery #lifewithouted #christmaswithouted

19.01.2022 Let’s unpack the issue of control when it comes to eating disorders. If the number on the scales determines how you feel for the rest of the day, you are not in control - you are being controlled. If a log in My Fitness Pal (or the like) influences what you eat for your next meal, you are not in control - you are being controlled.... If the step count on your Fitbit dictates whether or not you can rest and relax, you are not in control - you are being controlled. If the choices you make, the way you feel, and/or the way you live your life needs to be counted or measured, you are not in control of your life - your life is being controlled for you. Regaining control means letting go of the struggle entirely: not controlling or being controlled but rather, choosing to no longer play the game at all and instead, focusing your energies elsewhere. #eatingdisorderrecovery #recoverywarriors #recoveryispossible #therapy #psychology #ACT #cognitivedefusion #mindfulness #detatchment

19.01.2022 Did you know the word cookie came from the Dutch word in its original form of koekje, meaning little cake? This was soon shortened to cooky or cookie. Here in Australia of course, we say biscuit, which comes from the Old French word bescuit which is derived from the Latin words bis and coquere, coctus and translates to "twice-cooked". Either word you use, why not celebrate the day by making your own freshly baked goods or make an event out of it and get some friends... along to help. Alternatively, skip all the hard work and support a small business by stopping in at your local bakery to buy some delicious baked goods! #baketheworldabetterplace #nondietapproach #nondietdietitian #healthyeatingateverysize #dontgobakingmyheart #intuitiveeating #mentalhealth #mindfuleating

16.01.2022 A big thank you to psychologist, Emma, for yesterday’s in-service on clinical perfectionism. The team all took a lot away from the presentation - both for their work with clients and also for themselves.

15.01.2022 In his book ‘Recovery: Freedom From Our Addictions’, Russell Brand describes ‘recovery’ as recovering the person that we were intended to be. As a psychologist, I completely resonate with this description. Over the years, I have seen it be the case time and time again that the individuals who enter into therapy for eating disorder recovery leave with more than solely the eradication of their illness. This was the case for the wonderful individual responsible for the flowe...r arrangement below. In our follow-up session together, my former client disclosed a childhood belief that she was put on this earth to help others. While I could certainly see why (and agree wholeheartedly with) this conviction, hearing her discuss it openly and confidently was (very pleasant) news to me. My former client reflected that this dream, not previously voiced out loud, had been suppressed by many years of an eating disorder. Now three months on the other side of successful treatment completion, my former client reported having recovered that lifelong dream, recovered her sense of self, and recovered the voice needed to do the work she felt destined to do. We’d love to hear other stories of recovery- other than freedom from your eating disorder (which is monumental in and of itself), who & what did you recover?

15.01.2022 Recovering from an eating disorder doesn’t mean that you won’t ever again have thoughts of dieting or weight loss. To expect this of ourselves in a diet-obsessed society is just another impossible standard to place upon ourselves. Recovering from an eating disorder means that when Ed pops up in our lives, we don’t have to submit to its commands nor do we have to panic and flee or fight it off. Instead, we can be neutral or indifferent in response. Alternatively, we might even be curious about why it has popped up; seeing its presence as a warning sign that something in our lives is amiss - without having to resort to it as the solution. credit: @hannahhillam

11.01.2022 One of the many challenges my clients face in trying to recover from their eating disorder is the many unwanted and unsolicited comments about their appearance, their exercise behaviour, and their food choices. During our sessions together, we practice assertiveness and boundary setting strategies that my clients can use in these situations. For example, communicating "Please don't comment on my weight/shape" in response to remarks about someone's weight loss or weight gain.... Unfortunately, this doesn't always go as hoped with many clients experiencing pushback in response with counters such as "I'm just worried about your health" or "Why are you so sensitive?". And so, we then practice reinforcing the original boundary rather than submitting to the pushback or getting caught up in an argument that detracts from the original request. Here are some common scenarios that my clients and I have role played in session - I share them in hope that they also assist you in the event that you are faced with similar scenarios. Person A: Please don't comment on my weight. Person B: I just care about you... Person A: Thank you. I'm glad that you do. In this case, the most caring thing you can do is not comment on my weight." Person C: "Please don't comment on my food choices." Person D: "I am just trying to help.." Person C: "You can help by not commenting on my food choices." Person E: "I don't want to talk about dieting. Can we change the topic?" Person F: "But...." Person E: "I don't want to talk about dieting." Person F: "I didn't mean to..." Person F: "I don't want to talk about dieting. If we can't change the topic, I am going to leave the conversation." If all else fails, recall back to your earlier years and reflect on how your parents might have responded to you repeatedly challenging their decisions: "No means no.", "I'm not getting into an argument with you about this.", "This is not up for debate.", and/or "Because I said so.". They were good enough responses for your parents. These are perfectly reasonable responses for you to use with the person who isn't respecting your boundaries.

10.01.2022 Excessive exercise - Feelings of guilt if cancelled/missed - Occur at inappropriate times of the day or in secret - Includes detailed tracking - Rigid schedules... - Is not fuelled with adequate nutrition - Is done to give ‘permission’ to eat This can increase the risk of injury or medical complications and may interfere with necessary weight restoration. Healthy movements - For enjoyment - For overall health and wellbeing to feel good rather than look good - For a peaceful mind, relaxation - Connection with your body and its abilities - Is fuelled with adequate nutrition - About celebrating your body For those undergoing treatment for an eating disorder, exercise is not recommended if not medically safe to do so, underweight or unable to consume adequate nutrition. #healthymovement #nondietapproach #nondietdietitian #antidiet #HAES #healthateverysize #healthateverysizemovement #bodyimage #bodypositive #morethanmybody #EDrecovery #eatingdisorderrecovery #lifewithouted #mentalhealth #recoveryispossible

10.01.2022 I ran out of the house today without putting any makeup on but with the intention of doing so when I got to work. Arriving in the clinic, it soon became apparent that there were far greater priorities than how my face looked. Upon reminding myself that make up isn’t what makes me the psychologist that I am, the team member that I am or the human that I am, I made the choice to spend my time & energy elsewhere and let the entire day unfold makeup free. Along with saving myself some much-needed time, my inner feminist throughly enjoyed rebelling against the unrealistic expectations placed upon women.

07.01.2022 You can’t tell how healthy or at risk of ill health someone is.. You can’t tell how or what someone eats.. You can’t tell how fit or active someone is.. You can’t tell how someone feels about themselves... You can’t tell how determined or hardworking someone is..... simply by the shape or size of their body. A person’s body size tells us nothing more about them than their height, eye colour or shoe size does.

03.01.2022 If you have been in therapy for a year or more with the same therapist and are still talking about the same issue/s, it might be time to reflect on whether or not your current therapy is actually working for you. There is literature on the treatment of all psychological concerns which gives us an idea of the types of approaches that are most likely to be effective, how many sessions are generally required, and after what length of time we might expect to see improvements. Wh...ile there are some differences in the troubles that people experience and the ways in which they respond to therapy, there are enough commonalities in the human condition and the ways in which the brain works that it warrants at least considering what we know to be true for the vast majority of us. If the issue that you presented to therapy with wanting to resolve is still an issue for you after a year of regular therapy sessions, it might be worth collaboratively considering the following questions with your therapist: 1) Are we both clear on what the problem is? And are we clear on what is keeping this problem going? Are we focused on the problem at hand? 2) What does the evidence say that the best approach to resolving this problem is? And does that align with the approach that we have been taking in therapy to date? 3) Is my therapist a good match for me? Do they have sufficient experience and/or expertise in treating the problem that I am experiencing? Do they possess the personality type and therapy approach that I am most likely to respond to? 4) Am I ready to change? Are there other stressors that I need to attend to first in order to make better use of therapy? Do I have any fears, blocks, or resistances to changing that I need to acknowledge and resolve before I can actively address the problem I am seeking help with? While we might enjoy our hour of therapy, feel better about our concerns after session, and be fond of our therapist, these are not reasons alone to continue with therapy as we have been if what we were seeking to change continues to remain the same. Recovery is always possible and change can always occur. If this has not been your experience to date, we encourage you to start by reviewing your current therapy - either with your current therapist or through seeking a second opinion. You owe it to yourself to make the changes that need to be made in order to start living the life that you envisaged for yourself.

02.01.2022 Centre for Integrative Health wishes you safe and relaxing holidays! We’re proud of our team and our valued clients in making it through this very challenging year. We will be back from our holidays on Thursday the 7th January to continue consultations with our wonderful clients. If you need any help in the meantime, these are some hotlines you can call for support: Butterfly Foundation- 1800 33 46 73... Lifeline- 13 11 14 Kids Helpline Official- 1800 55 18 00 Beyond Blue-1300 22 46 36 headspace- 1800 65 08 90 MensLine Australia- 1300 78 99 78 Suicide Call Back Service- 1300 65 94 67 For any emergency, even if in doubt, call triple zero (000) #edtherapist #recoveryispossible #mentalhealth #therapy #ed #EDrecovery #eatingdisorderrecovery #lifewithouted