Mindful Eating - Collin McShirley

Happy Friday, friends! Today, I am so excited to feature someone I recently met whose heart and passion align perfectly with my own. Those that know me well, or have been here for a while, know that me and food used to have quiiiite an unhealthy relationship. For almost a decade of my life, I struggled with emotional / comfort eating and extreme food-related guilt and shame. It was a cycle that viscously fed itself, and at many times resulted in a full-fledged eating disorder.  

As the years went on, I began to realize that I was not alone. I began to see what an issue this was, and found so many women who also shared my struggles with food and body image. Some women shared my struggle with emotional eating, some with food guilt, some battled an eating disorder of their own, and many shared the common thread of body-image related insecurity.

This is why I began my journey in health & fitness coaching. After tackling this issue in my own life and tasting freedom for myself, I now crave that freedom for others. I want other women to feel the same level of confidence before and after a meal. I want other women to know that their worth is not in a number on the scale, or a size written on a tag in their jeans. I want other women to be able to enjoy food without feeling guilt or shame afterwards. 

So when I met Collin McShirley, and heard about her passion and her work in precisely this area, I got excited! Collin is a Santa Barbara local, and is passionate about changing the way women and men look at their bodies, their self esteem, and their relationship with food. I am so thrilled to feature her here today, and share some of her wisdom regarding mindful eating. 

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Two first steps on the path of Mindful Eating:

1- Pay Attention:

Mindful eating is learning to eat in the present moment. Become a connoisseur of every meal you have the privilege of being able to appreciate, no matter how inconsequential or routine it may be in your day to day process. Relearn how to appreciate the subtle tastes and textures of your food, even if its something you may have eaten before, try to experience this particular meal as if its the first time again. Also, adding new flavors and experimenting with your meals in small ways can help add to this rebirth of your culinary experience.

2- Ask Questions:

Why do I feel like eating – Are there any emotions triggering the eating?

What am I eating – Is it healthy for me to consume or is it junk food?

Notice the sensation of the food you’re eating – What does it look like? Smell like? Feel like? And, of course, taste like?

Be present both during, and after – How does it make you feel as you’re tasting it? As you digest it? Important: How do you feel after eating it?

Over or Under eating – Notice if you’re feeling too full or ‘stuffed’? Or is your stomach still empty after eating?

Emotional response – Do you feel a sense of guilt and shame? Do you experience regret or self-criticism?

Collin Christine McShirley grew up in Santa Barbara, and received her masters in clinical psychology. She also is certified in body image, emotional eating and self-esteem. Collin now works as a coach helping men and women change their lives and become happy and healthy. Her coaching sessions are available in person in Santa Barbara, CA in a private office, or on phone and skype for those who live outside the area. In your work with Collin you will be supported, empowered, and given strategic methods to help make positive changes in your life. One example of the strategies you will learn is the concept of mindful eating. Above is an example of some of the tips you'd pick up.

If you're interested in learning more about Collin and her services visit her website at collinmcshirley.com she has offered to do a free 20 minute discovery session for Sweet Home Santa Barbara Viewers. Call her today and give promo code "SweetHome SB" to receive this limited offer. 

My 24 Day Journey {& An Announcement!}

If you've been following along on my Instagram (@sweethomesb), you know that 24 days ago, on the first day of my 26th year, I started a fitness, health, & overall wellness journey. 

And friends, I've tried a lot of different health regimes. I've cut out sugar, I've counted calories, and to be brutally honest, the majority of my life I have bounced back and forth between feeling guilty about food and feeling restricted. 

And today, I can whole heartedly say that the last 24 days have

changed. my. life. 

I'm not going to shove before and after pictures in your face, and I'm not going to list statistics of how much I lost. Instead, I'm going to praise my God, and I'm going to tell you about how much I gained from this experience. 

I have been praying for freedom in my relationship with food for a long time. 

Those that know my story know that I battled a pretty brutal eating disorder for over 8 years of my life. Whenever I doubted if God was at work in this fitness journey of mine, whenever I wondered if I was doing this all for myself and my own desires, I was brought back to that fact. 

Over a third of my life was marked by an eating disorder, and my God, 

He redeems everything. 

So let me shout it really loud, with literal tears streaming down my face. 

This is not a fitness story. 

This is a redemption story. 

Man, my God is mighty good. 

In the last 24 days (3 Day Refresh + 21 Day Fix), I have found myself in a magically foreign place of having simultaneous joy + self control with food. The color-coded portion control system is so easy, and it really works. I have finally come to a place where I can enjoy my food (because guys, this girl loves food) AND treat my body well. 

And it feels so good, my friends. For a girl who has struggled in her relationship with food for nearly her entire life, 
I feel free. 

Photo by Becky Davis Photography

I was in a funk with my fitness routine before I started the 21 Day Fix, and was not looking forward to my work outs. I was doing them out of obligation, and that showed itself in the drastic decrease of my weekly work outs. 

These 30 minute videos? I love them. They have brought the joy back into my fitness routine, and I am so grateful. 

So yes, I lost weight in these last 24 days. But for me, that wasn't the goal. That was just the by product of the real success story here. 

Here's all that I gained: 

Joy. Joy. And More Joy. 

Peace in my relationship with food. 

Love for fitness, and for cooking, and for grocery shopping.

{Anyone notice that those are fruits of the Spirit? Galatians 5:22? I see you here, God.}

I Saved Money. My bank account was verrryy happy about how little I was eating out.

Muscles. ;) 

I made so many new Friends, other people doing the program who helped keep me motived and excited. 

Passion. Guys, I never ever saw myself in the health & fitness industry. But after experiencing this life change for myself, I want to be a part of it. 

My favorite part of the 21 Day Fix program is that it is absolutely sustainable. The eating plan is 100% do-able, and yes, I allow myself treats when the opportunity arises. The work out videos? You get to keep them for life, and can continue breaking a sweat each day & building those muscles. 

This isn't a 21 Day thing, it's a life thing. And I'm in. 

 So guys, as a result of how much I loved my experience, I am both excited and nervous to announce that

I am now a Beachbody Coach!

I believe in the programs this company offers. But I believe in them because 

I believe in YOU. 

You make the program successful, it doesn't make you successful. 

And ultimately, I believe in these programs because I believe in something bigger. 

I believe in a God who loves to change lives. 

I believe in a God who is passionate about freedom. 

And so this isn't a sales pitch, it's an invitation. This health thing? It's a lot like the journey of faith. It's not a one-day decision, it's an entire life endeavor. And like I said, I'm in. With every fiber of my being, I'm in. 

I want this freedom, guys. So this isn't me selling you freedom, it's me inviting you to join me on my quest for it. 

Photo by Becky Davis Photography

My wonderful coach (@carriemflynn) & I will be co-leading an August "Love Your Body" Accountability Group, beginning August 10th. 

If you have any interest in being a part of it, leave your e-mail address in the comments below, and I'll be in touch! Or, you can e-mail me at sweethomesbblog@gmail.com. 

I love you guys! I really, really do. You've been there with me through so many life journeys, and I thank you for being a part of this one, too. <3

Giving Up Bondage For Lent

Last week, I posted this picture:

and shared that I was endeavoring to give up bondage for lent. No big deal, right? Pretty simple, just cut it out all together. 40 days won't be that bad. 

{Everyone is allowed to roll their eyes with me. }

Let's keep it real: it's daunting, big, unknown, and slightly confusing. But it's something that I want to dive into in this space, for anyone else who may be battling a similar struggle. For anyone who might be finding themselves twisted in some chains, all the while knowing that Jesus is holding the key to remove them. Or, if you're anything like me, maybe you've come to the realization that you're not just twisted in your chains; you're holding onto them. 

This really has nothing to do with lent. It's something that I hope to continue doing for long after the 40 days pass, and hopefully, something I will start carrying into other aspects of my life where those pesky chains can be found. But right now, my focus is on one rather large area in my life where I've been in bondage for a long, long time. And it's something that I desperately need to experience the kind of freedom only Jesus can bring, because it's something I can't simply cut out of my life. 

It's food. 

I have so much to say about this struggle. So much that I have on my heart to share in hopes that it may bring freedom into others' lives, as I'm praying it does in mine. But for now, I'll start with this: last year, I gave up chocolate for lent. And then, enjoyed it for just one day before giving up sugar all together for the month of April. If I'm being perfectly honest, it felt great. Liberating, even. 

But the fact that it only took me a mere few months to get knee deep back into a struggle with food and cravings and perhaps even addiction shows that I was in no way free. I had cut a part of "the issue" out of my life for a portion of time, maybe even developed some self control. But lasting self control can't simply come from self, can it? It requires the Holy Spirit to be the sweet fruit of freedom that the Lord intended it to be. 

I don't think I knew what true freedom was until my birthday of last year, when God so graciously plucked alcohol out of my life, and flung it so far away that I had no choice but to joyfully dance in the sweet, sweet aroma of freedom. 

I don't have to remind myself not to drink, and I certainly don't need to over analyze it. It just is; I just don't drink anymore. And with a mind at ease and a heart full of peace, I now understand what being free feels like. 

So on the contrary, I know what it doesn't feel like. And I know that I'm not living in freedom in my relationship with food. I haven't for a very long time.

So for lent this year, here is what I'm giving up:

I'm giving up eating for comfort. 

I'm giving up eating because I'm bored. 

I'm giving up over analyzing my food choices. 

I'm giving up comparing what I eat to what those around me are eating. 

I'm giving up feeling guilty over food. 

And I'm begging the Lord to reveal to me other areas in my heart that are living in captivity in regards to food. I'm asking Him to help me take that hand that has been extended out for so darn long. He's been ready all along, I'm ready to be ready, too. 

Your Questions Answered - Health, Fitness & Fashion!

Goood morning, lovely people!! Happy Monday to you!

I'm so looking forward to answering your questions this week, thanks for the blogging material! :) I'm going to try and segregate these into different topics, and today, we're diving into health, fitness & fashion questions.

Starting with fashion: 

Shannon asked: Where do you buy your clothes? Does it take you a long time to pull an outfit together and honestly do you spend a lot on your clothing budget?

I like to shop at a lot of different places. My two recent favs are Cotton On and Old Navy. Both of which are extremely dangerous for me to walk into, because if I could, I would walk out with the entire store. 

Don't mind the dirty mirror, I swear I'll get around to cleaning it tomorrow eventually. 

Does it take me a long time to put an outfit together? Honestly, not too long. I would say it usually takes me less than 5 minutes to pick out on outfit, and then about 10 more to put it on and make myself presentable for the day. Let's just say that I really like my bed, so in order to maximize my time in it, I've minimized my time that it takes to get dressed :)

And do I honestly spend a lot on my clothing budget? Well, I guess this depends on what you consider a lot. Since I've been getting more into fashion lately, I would definitely say that I'm more lenient with my clothing/accessories spending. I'm a big advocate of pursuing your passions, and fashion has definitely become one of mine as of late!

That being said, I don't generally spend a lot on any one piece. I have a hard time rationalizing anything over $25, and that includes jeans/dresses/shoes/everything. I'm not saying it never happens (ahem Victoria's Secret bras), but I would say most of what I buy is under that price limit. Hence why my two favorite places are Old Navy and Cotton On where almost everything in the entire store is under $25. 

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Anonymous asked: Are you still running? 

Yes! I unintentionally took a few weeks off due to a busy schedule, but I signed up for another half marathon in October, so time to get cracking! I kicked things off with a 5K this past week:

My race schedule for the rest of the year is:

September 7th: Bubble Run 5K

September 22nd: She is Beautiful 10K

October 13th: City to Sea Half Marathon

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Anonymous asked: Are you still struggling with your eating disorder?

{For some background on this, feel free to check out this post}

The short answer to this is no, I am not! I'm very happy to report that I can't even recall the last time I struggled with the binging and purging of bulimia. 

This was much more of an issue sporadically through out high school and college. It definitely had a few brief appearances post-college, but I am happy to say that Christ has done quite a bit of healing in this area. I now see the worth in my body, and can't quite justify hurting it in this way anymore. 

The majority of this struggle was surrounded around stress and control, not so much on trying to attain a certain weight or body type. Understanding that was a huge part in my healing process. I now have found healthy ways to handle my stress, mainly bringing it all to my ultimate Comforter, God. 

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Anonymous said: You look a little thinner. I'm concerned. Please take good care of yourself. Your inside beauty is beautiful, just like you. ;-)

First of all, thank you for the sweet comment about inner beauty :) Second of all, thank you for your concern! I fully understand that this comes from a place of love, and I appreciate that!

I hope my answer above reassured you that I am no longer struggling with my eating disorder, or any disordered eating at that. Honestly, these days I try my best to eat healthy, but I absolutely do enjoy the more-than-occasional indulges as well. 

I actually do not pay too much attention to my weight. I step on a scale maybe once every few weeks, and that number doesn't change too often. I'm fairly certain my body has found the weight that it likes, and I'm perfectly okay with that number. 

I am much more concerned with working on a balanced, healthy diet, and maintaining a regular fitness routine. If working on both of those things makes that number on the scale go down, fantastic! But if not, no big deal!

If I am looking thinner, I can absolutely assure you that it is a result of healthy life changes. But I can also assure you that there has been little to no change on the scale lately ;)

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Tune in for more Q&A coming in the next few posts. Thank you guys for your wonderful questions! Hope you don't mind that I'm breaking them up into multiple posts. 

Have yourself a fabulous Monday!

Heavy for a Friday

Alrighty, I'm gonna go ahead and apologize in advance for getting so heavy on a Friday. 

Apology accepted? I hope so. 

Here we go. 

I saw this picture on Instagram earlier this week. 

I had no idea that it was National Eating Disorder Awareness week, but I did know that this picture hit me. It hit me hard. 

I knew that I couldn't go the entire week without mentioning this on the blog. 

After all, a blog is for sharing your heart, right? What would the point of it be if I didn't share my whole heart? Even the scars and baggage that come along with it. 

And the beautiful thing about Jesus is He takes away my shame. He takes it so that I can share my story, all of it. In hopes that it will help others. You see, everything has purpose with Jesus. Every mistake, every misstep, every misfortune, they can all have purpose when you surrender them. 

My freshman year of high school was a whirlwind. So. Much. Happened. 

I got my first boyfriend. And lost my first boyfriend. Seems so insignificant when I look back on it, but that first heartbreak? Man, it was rough. 

My house burned down. While I was home alone. 

So my Mom and Dad packed up our family of four with whatever belongings we had left, and to our temporary home we went. We quickly discovered that we would not be returning to our rebuilt house as a family of four, nope. 

We were adding one more to the mix. 

And trust me, with my mom's pregnancy, there was a lot of joy. I can vividly remember when she told me she was pregnant. Better me than you, she said. 

I can remember when we found out the baby was healthy, no chromosomal issues. 

And I will always remember when we found out that it was a girl.  That I was going to get the baby sister I always dreamed of. (Don't worry Mike, you're pretty cool too.)

But in spite of the joy, I don't think my 14 year old brain could wrap my mind around how much stress my family was experiencing. We had two large puppies under one year that barely had a yard in our temporary home. My brother was in 4th grade, and I was in 9th. And my parents were scrambling to keep us on track, rebuild our home and manage all of the financial effects from our house fire. 

Oh, and Mom was pregnant. 

I will forever be in awe at how my parents walked through that season of our lives. At how they handled so. much. stress. 

(To Mom and Dad: thank you.)

It was during this year that I first developed my eating disorder. For the first of many times, I began struggling with bulimia. 

I really hate that word. For some reason, it's easy to say that I struggled with an eating disorder. It's a lot harder to say that I struggled with bulimia. 

But you know what? That's my shame talking. And we already covered that Jesus removed that. We already covered that I am free to be real, and honest, thanks to my Savior. So that's exactly what I'm going to do. 

I have battled with bulimia off and on since that year. As I got older, I began learning more about my struggle. I began noticing how stress-triggered it was. There was a cycle: change led to stress. Stress led to binge eating. Binge eating led to, well, you get the point. 

I noticed how unhealthy my relationship with food became. And if I'm being honest, that's still a constant battle. It was so hard to admit to myself that I had lost my self control. But that's exactly what happened. I forgot that food was meant to nourish my body. Or rather, I forgot what that looked like. I only knew what it looked like to turn to food for comfort, and then to punish myself for that. 

It has been 9 years since I developed my eating disorder. In that time, I have met so many people who share my struggle. At first, it would seem like a bonding moment. "You struggled with that too? Wow, we have so much in common!"

But as woman after woman would confide in me her history with disordered eating, my eyes were opened. I realized the gravity of the problem that our culture has. 

I am happy to say that I am on my road to recovery. But if I'm being honest, I think this will be a long road. There is so much more to my bulimia than I initially realized. No, I don't purge anymore (another word that I hate). But yes, I still struggle with my relationship with food. 

When I get stressed out, or feel anxious, I will physically feel those feelings in the pit of my stomach. My natural reaction is to want to get rid of those feelings. To throw them up. And finally realizing that has helped me break the cycle that I was so lost in for so many years. 

The good news is, my story has a happy ending. Jesus has helped me to love the body that He blessed me with. 

But to be honest, it took more than learning to love my body to get out of my cycle. It took realizing that I was turning to food for comfort, when there is only one thing in this world that can fit that role. 

And His name is Jesus. 

This is my story, and thanks to my Hero, it has a happy ending.