Distorted Physique Picture • Easy Nourished Dwelling
In episode 3 of the Easy Nourished Dwelling podcast (https://www.youtube.com/@MarthaMcKinnon), hosts Martha and Peter talk about private updates, together with their experiences with cooking and using air fryers. They then delve right into a heartfelt query from a listener about physique picture and weight notion, exploring the frequent wrestle of not recognizing one’s weight and physique modifications and the affect of societal expectations on self-worth. The dialog emphasizes the significance of self-compassion and mindfulness in addressing these points.
Key Takeaways
- It’s common for us people to expertise distorted physique picture perceptions.
- Reference factors like clothes match may help gauge weight modifications.
- Self-worth is just not tied to weight or look.
- Conscious consuming can enhance consciousness of physique modifications.
- Cooking ought to be enjoyable and adaptable to private preferences.
- Air fryers generally is a versatile cooking instrument.
- Self-compassion is essential for emotional well being.
- Societal expectations can distort our self-image.
- Private experiences can resonate with many listeners.
- You will need to problem unfavorable self-talk with love and compassion.
Video Transcript
Martha McKinnon (00:00)
Hello, welcome to the Easy Nourished Dwelling Podcast. I’m Martha and that is my companion and brother Peter.
Peter Morrison (00:08)
Hey.
Martha McKinnon (00:11)
Hey, how are you doing?
Peter Morrison (00:12)
Hello. I’m good. How are you as we speak?
Martha McKinnon (00:15)
Good. So that is podcast quantity three.
Peter Morrison (00:18)
Sure, we’re transferring proper alongside.
Martha McKinnon (00:20)
We’re transferring proper alongside. We’re sticking with it. We haven’t given up but. We’re not quitters. We’re going to simply preserve hanging in there. So as we speak we’ve a query that was submitted that we’re going to handle. However earlier than we get into that, so what’s new and good in your world?
Peter Morrison (00:25)
No, but. No, but.
Properly, it’s one other week. It’s a little bit hotter. In order that’s good. I’m in Southern California and the winds have died down considerably, however they’re speculated to be selecting again up once more. And there’s a probability of rain, I believe perhaps this weekend. So fingers crossed that occurs.
Peter Morrison (01:09)
I suppose it’s fairly well-known within the Weight Watchers world, the pumpkin puree, chocolate cake combine recipe, such as you did with the muffins and cookies. Properly, I got here throughout a type of rift on that lately the place it’s a small batch cookies executed within the air fryer. So I obtained the elements and I hoped to work on that as we speak, however I haven’t had time.
Martha McKinnon (01:19)
Enjoyable.
Peter Morrison (01:32)
However that’s one thing I’ll hopefully do within the subsequent couple days and being a small household of two. I really like baking. However we neither of us like having a lot of sweets round, so I believe this makes both 4 or six cookies. I really like utilizing my air fryer, however I don’t assume I’ve actually tried baking in it but, so I’m curious to see how they end up.
Martha McKinnon (01:48)
Cool.
Martha McKinnon (02:02)
Enjoyable, that’s enjoyable. Yeah, pumpkin puree is absolutely a type of magical secret elements, proper? That’s used as a alternative in many various baked recipes, slicing away, know, slicing and also you’re including, you’re not solely, , slicing away energy, however you’re including like diet, , which is the extra, the extra nourishment and the extra diet we may give our our bodies, I believe the happier they’re.
Peter Morrison (02:13)
Mm-hmm. Mm-hmm.
Martha McKinnon (02:26)
That’s proper.
Peter Morrison (02:26)
It’s simple to swap too, as a result of in case you don’t like chocolate, may use vanilla, you possibly can use a spice cake, it’s so easy to adapt.
Martha McKinnon (02:31)
Proper. Yeah, enjoyable. And I just like the air fryer, I handled myself to a brand new air fryer for Christmas, my Christmas reward to myself and I’m having enjoyable with it. It’s type of like, I really feel like you need to preserve discovering methods to make cooking enjoyable. And ceaselessly I’ve stated like my sluggish cooker, I simply adore it as a result of it’s really easy. On the spot pot (affiliate hyperlink), type of nonetheless form of a love hate as a result of I really feel prefer it wants a little bit extra consideration perhaps than I’ve typically.
Martha McKinnon (02:59)
However air fryer, this specific air fryer, yeah, I’m having a number of enjoyable with it. I roasted my first batch of potatoes. I imply, am I excited that potatoes are like, as an Irish woman, that potatoes are actually zero factors on Weight Watchers? So yeah, so I simply roasted potatoes in it lately and acquired a rotisserie hen. So speak about a simple dinner, proper? Simply roasting the potatoes, , carving up the rotisserie hen and making a bag of salad. And it’s like dinner, imply, dinner doesn’t get a lot simpler than that. And so, yeah.
Peter Morrison (03:08)
Cool. You might in all probability throw even some like broccoli florets in with the potatoes. And so what I like concerning the air fryer is I agree with you on the On the spot Pot (affiliate hyperlink), I adore it, however I nonetheless, I’m snug, however I’m not snug experimenting with it, the place the air fryer, I’m on the level now the place I really feel like I’ll decide an ingredient, decide some spices and I really feel snug simply type of enjoying round versus following one thing strictly step-by-step, which is the place I’m nonetheless at with my on the spot pot.
Martha McKinnon (04:10)
Yeah, and the air fryer, I seen a number of questions which have are available in from readers for recommended matters. And I believe there have been a pair, , individuals wanting extra air fryer recipes. And that’s going to be one thing to think about as a result of what I’m hoping to assist individuals perceive is you don’t really want a recipe particular to the air fryer. You simply have to think about it as a distinct system and form of perceive a number of the ins and outs.
Martha McKinnon (04:35)
And I believe that’s going to create a number of flexibility and freedom for individuals if they only begin considering of it as like a mini oven in order that something you’ll be able to cook dinner within the air fryer, something you’ll be able to cook dinner within the oven basically you’ll be able to cook dinner within the air fryer. Simply serving to individuals perceive that it doesn’t should be recipe particular and that may simply offer you tons extra freedom as a result of you can begin, it’s like properly any sheet pan recipe proper however in case you have been making simply you wish to simply sufficient for one or two it could completely work within the air fryer.
Peter Morrison (04:44)
Mm-hmm. Proper.
Yeah, I believe I learn someplace it was the air fryer was described as a small countertop convection oven with a sizzling air blown round.
Martha McKinnon (05:07)
And it’s self-contained, which makes it good. It’s simple to scrub. It’s proper on the counter. It’s nice for like one or two, proper? , and it makes it enjoyable, ? So yeah, so there will probably be extra concerning the air fryer to return.
Peter Morrison (05:18)
Yeah. Cool. Trying ahead to it.
Martha McKinnon (05:28)
All proper, so lets transfer on to our query?
Peter Morrison (05:32)
Sure, completely. I’ll learn it. One second. So this query got here in from a reader from Easy Nourished Dwelling. Her title is Patty. And her query or remark is, I imagine Weight Watchers is the most effective, top solution to lose and keep one’s weight. I’ve adopted Weight Watchers on and off since 1978. My query may be uncommon.
Peter Morrison (06:00)
Through the years, I’ve seen that when I’m heavy, I don’t understand how heavy I actually am. And when I’m slim, I by no means really feel slim sufficient. Again in 1979, I weighed 106 kilos. I used to be 5 toes, one inches tall. But I nonetheless believed my thighs have been large. I look again at photos of me rising up and I used to be not heavy, however I used to be instructed I used to be. Is there a reputation for this?
How can individuals overcome this? Thanks a lot, I actually take pleasure in your web site.
Martha McKinnon (06:37)
I imply a very heartfelt query and one which I completely associated to. I do know she stated is there a reputation for this and I virtually assume it’s referred to as like being human as a result of I don’t assume it’s perhaps as unusual as we predict it’s. we’ve these ideas inside our heads and we predict that we’re uncommon and we’re the one individuals to have them, and then you definitely put it out into the world and I believe we’re gonna discover out lots of people have had this expertise. I do know I’ve. I imply, it simply completely resonated with me as a result of what obtained me to Weight Watchers within the first place again within the early Nineteen Nineties was not, not essentially how I felt. it was seeing an image of myself. I knew my garments have been getting tight. however I wasn’t one to weigh myself and I felt okay.
And I believe, weight goes up and down so progressively that it’s not such as you all of the sudden have this main shift in how you’re feeling. It’s simply not the way it works. And once more, I’ll return to senseless consuming round that the place he mainly stated that we want…
What’s the phrase he used? going to have to have a look at my notes right here that we want reference factors, virtually benchmarks and reference factors to know whether or not we’re gaining weight or not. That’s why you get on the dimensions, proper? Or from how your garments are becoming, proper? Proper. The belt all of the sudden such as you’re having to maneuver your belt in or belt out the belt notch. So that you want these exterior reference factors as a result of in and of itself, we don’t actually really feel it.
Peter Morrison (07:57)
That’s what I personally use, yeah.
Martha McKinnon (08:07)
We would really feel the way in which I typically will really feel it’s like on my yoga mat. Like if I’m making an attempt to do a sure pose and I really feel like my stomach’s getting in the way in which, then that will be a clue. However once more, that’s type of an outdoor benchmark, proper? Or if I’m all of the sudden making an attempt to stroll up and down stairs and I’m like, my gosh, this feels prefer it’s taking extra effort or much less effort.
Peter Morrison (08:14)
Hmm.
Do you discover a distinction in vitality ranges or like, you’re feeling sluggish or do you stay awake properly?
Martha McKinnon (08:37)
However once more, these might need to occur over time earlier than it dawns on you. It may be so gradual. I typically discover it extra when the scales happening, like all of the sudden you’re like, I’ve extra vitality. Proper. Or like I stated, I typically really feel it on the yoga, like on the yoga mat, like in case you’re doing a pose, like a plow pose or one thing, and all of the sudden it’s like, my God, my stomach’s in the way in which. However in any other case, I believe we simply we don’t know.
Martha McKinnon (08:59)
In Senseless Consuming, Brian Wansink refers to a case in his e book of people that have been in jail or in jail or in jail for a sure period of time. And also you you get matriculated by and so they put you in an orange jumpsuit that’s very gentle, type of free. And, and all of the sudden you get out a number of months or few years later and also you go to place your garments on and so they don’t match anymore. And it’s like, what’s that about?
Peter Morrison (09:25)
Hmm.
Martha McKinnon (09:28)
And, and they also requested these individuals and it’s like, you didn’t know, you didn’t have that sense that your pants have been getting too tight since you have been on this. It wasn’t as a result of the meals was nice, , wasn’t, but it surely was actually the truth that they didn’t have that benchmark. It’s like, properly, I at all times knew when my belt, after I wanted to loosen my belt, that it was time or my pants have been getting too tight, that it was time to love deal with this. And so that’s simply one other reflection of the significance of the truth that this isn’t uncommon, that this occurs quite a bit the truth that we simply not likely don’t actually really feel it.
Like in case you shut your eyes proper you’re going to really feel how you’re feeling. You’re not going to, , except you’re sporting pants which might be means too tight, proper? You’re simply going to really feel how you’re feeling. You’re not going to really feel heavy or gentle or, or no matter. In order that’s a very nice consciousness that she had. imply, and it, and it’s, I believe quite common. And like I stated, I began Weight Watchers due to an image, and I adopted by on it. Trigger like, trigger the image was stunning to me. The truth that I actually, regarded quite a bit heavier in that image than I had noticed myself even within the mirror. And that may occur too, proper, as a result of the digicam can…
Peter Morrison (10:35)
add 10 kilos.
Martha McKinnon (10:35)
can deceive us a little bit bit. In order that’s a part of it and I believe many individuals will inform you that it was, it was a remark anyone made or an image that they noticed that prompted them, , or typically it may be that, that may trigger them to indicate up for his or her first Weight Watchers assembly.
Martha McKinnon (10:59)
And I did, and I stepped on the dimensions and I had no concept how a lot I had weighed, as a result of I didn’t weigh myself recurrently. So I believe that’s fairly frequent that that does occur. And the identical factor on the opposite aspect of it. I imply, I’ve had each experiences that Patty’s describing. There have been instances after I obtained fairly vigilant. I used to be following this system actually intently. I used to be main Weight Watchers conferences in Phoenix and obtained properly beneath my objective weight.
As soon as I obtained beneath my objective weight, I’m virtually like teetering on the type of the low finish of the vary and didn’t actually really feel too skinny by any sense. I would look within the mirror and say like she did, these thighs may use a little bit work. And it was solely like, once more, seeing an image of myself the place I regarded like, assume mother at one level was calling me olive oil, as a result of my hair was darkish and I used to be, , I had gotten fairly slender. After which I ran right into a buddy who simply hadn’t seen me shortly and was like, are you okay? Are you sick? So in her thoughts, I had type of tipped, , extra slim than I had in all probability ever been and it didn’t, like wasn’t feeling it, wasn’t feeling it.
Peter Morrison (12:17)
I’ve truly had that have too with, yeah.
Martha McKinnon (12:19)
Yeah. And so, so I believe that that may occur. And typically you want a actuality test, , momentum can construct, I believe in both course and you may get to the purpose. And I imply, and that may occur the place individuals typically, once more, and this may occur the place all of the sudden you get to your objective weight and I’ve seen this and all of the sudden it’s like, properly, however I’ll simply lose 5 extra kilos or 10 extra kilos. It’s like, properly, I don’t actually really feel the way in which I believed it could really feel.
Peter Morrison (12:26)
You’re proper.
Martha McKinnon (12:43)
So I’m going to simply preserve going and that may get actually harmful too, proper? As a result of it’s like, you might once more want some benchmarks within the different course to say, properly, so far as a wholesome particular person, this in all probability is so far as it is advisable to go. So I believe technically what they’d name that will be a distorted physique picture. I imply, I believe that that’s the terminology that they’d say that in some way your notion of the place you might be doesn’t match type of the target actuality of it. And I believe that that’s fairly frequent. I believe it’s in all probability if it’s one thing that you simply actually wrestle with, in fact, there’s in all probability exterior assist that you’d wish to search out for that. But when it’s simply that type of regular sense, I believe it’s simply one thing you need to pay attention to. The opposite factor Patty was in search of was like, how do you take care of that?
Peter Morrison (13:30)
Hmm.
Martha McKinnon (13:30)
How do you deal with that? I believe there are many, , our society I believe can contribute to it, proper? I believe that the expectation about what we’re speculated to appear to be may be fairly unrealistic, proper? In comparison with what media places on the market versus what’s actual. Issues that folks have stated to us in our previous, perhaps as kids can actually stick to us and preserve us seeing ourselves or considering of ourselves as…
, imply, dad by no means meant to say something to me that will stick with me, however he as soon as referred to as me his huge husky daughter. And that also runs by my thoughts. I don’t assume it could matter how slender I obtained it. In some moments, I’m at all times going to really feel like the large husky woman, . So you need to simply know that. And I believe I understand it and know that simply since you assume it doesn’t imply it’s true. Proper. And so step again and simply type of test with your self and ask your self, properly, I’m feeling like my thighs are actually heavy, however is that actually true? So at all times be asking your self these questions. After which I believe simply a lot of self-compassion. I believe we simply should study to work together with ourselves and speak with ourselves the way in which we’d speak with a very pricey buddy. And I believe…
Peter Morrison (14:53)
Mm-hmm.
Martha McKinnon (14:54)
Typically the messaging, the issues we are saying to ourselves typically we’d by no means I imply we’d simply by no means say these issues to anyone we liked and cared about. We have to love and care about ourselves sufficient to have a distinct dialog with ourselves and to be keen to say to ourselves what we’d say to anyone else. and to know ceaselessly I imply your our self-worth isn’t ever tied to a quantity on the dimensions or what we appear to be, proper? That our self-worth is completely distinct and completely separate.
And the opposite factor, so along with being actually compassionate with your self and giving your self a lot of, , optimistic self-talk after which checking, , checking that the considering in your head and actually difficult, is that this actually true or is that this just a few previous, , reminiscence from a long time in the past?
After which simply, I believe, being much less targeted on the variety of the dimensions or being much less targeted on how we glance and extra attuned with all the great issues our physique does for us and the way we really feel. Be grateful that our legs permit us to climb up the steps, empower us by our days and our arms are in a position to hug the individuals we care about. I believe simply shifting, once more, pivoting our considering round this may be actually, actually useful.
There’s a lot written across the energy of that self-compassion and I’ve been doing fairly a little bit of enjoying with meditation, mindfulness meditation for a few years now. There’s simply a lot analysis that reveals this energy of actually sending your self and speaking to your self in a optimistic means and may be actually helpful on your general well being and wellness. So there’s my ideas round that.
Peter Morrison (16:44)
Properly, I completely agree with the self worth and the not equal to a quantity on a scale. Nevertheless, with having much less expertise with Weight Watchers than you do, I’m fascinated with the objective weight.
Martha McKinnon (16:51)
Mm-hmm. Mm-hmm.
Peter Morrison (17:11)
Is any Weight Watchers member free to select no matter objective weight, I imply are there tips, as a result of on the finish of the day, the Weight Watchers program continues to be about reaching that focus on.
Martha McKinnon (17:18)
Mm hmm. Proper. And that’s a very good query. And so, and I don’t know if like, as a result of I haven’t been a Weight Watchers chief in a few years now, and I don’t know in the event that they’ve modified it. However after I was there, mainly, there was a variety, like what was thought-about a wholesome vary, which I believe could be primarily based on BMI. So there was a really beneficiant wholesome vary on your given top. And also you have been welcome, to decide on your weight, you select your objective primarily based on that wholesome vary.
Peter Morrison (17:37)
Okay.
Martha McKinnon (17:46)
Now if for some cause you needed to decide on a objective weight that was, and so we’ve to be actually cautious too, as a result of there have been individuals who needed to enter Weight Watchers who weren’t even, they have been under the bottom weight on the burden vary. Proper. So that they clearly had some consuming, that they had some disordered physique picture and or consuming points the place you’re like, you’re not likely, you’ll be able to’t even come to Weight Watchers since you, should be at the very least 5 kilos above the low finish of the vary.
That’s only a, and that’s a well being, that’s a well being prevention in opposition to people who find themselves, who’ve some actual points round dysfunction consuming. You don’t wish to be encouraging that. After which on the opposite finish of the spectrum, let’s say that that permit’s say like 165 is the excessive finish of the wholesome vary. And, however , you’re blissful at 175, , you’re feeling actually good in your head and also you’re feeling nice. You simply want a physician’s be aware to say that your physician agrees that that will be a wholesome objective weight for you and also you usher in that be aware after which you’ll be able to even, you’ll be able to have a objective weight that exceeds the excessive finish. So it’s a very liberal coverage. It was after I final was conversant in it.
Peter Morrison (18:55)
Mm-hmm. Okay. Good.
Martha McKinnon (18:59)
The rest? I used to be simply ready for you. thought you might need a query or comply with up.
Peter Morrison (19:02)
No, no, I used to be considering again to if we addressed all of her feedback and I believe I used to be simply skimming it once more.
Martha McKinnon (19:09)
So simply wish to say thanks, Patty, for that as a result of that was actually heartfelt. I believe that was a really private share and I admire it as a result of it did deliver up quite a bit for me. And I believe it’s actually going to be useful for a lot of readers who’ve had related emotions and experiences. So thanks very a lot for that.
Alright, in order that’s the tip, guess of our third podcast. So thanks a lot for tuning in. And we’d like to have you ever subscribe in case you’re so inclined and you probably have and share the video with anyone whom you assume would possibly discover it useful. And you probably have concepts or recommendations for different matters that you simply want to have explored.
Peter Morrison (19:37)
Podcast quantity three. Or share this video with anybody you’re feeling would possibly discover it useful.
Martha McKinnon (20:00)
Please share them within the feedback under and we’ll see you once more quickly. Take care. Bye bye.
Peter Morrison (20:03)
Thanks. Have an awesome day.
