Headed to Health at Every Size® Training!

Today I start the Health at Every Size® fascilitator training, and I am super excited about it.  I’ll spend a week learning how to best teach people in my community (that means you!) about the concepts of HAES.   Until then, here is an overview.

The HAES concept doesn’t erase that people of different size may face different health concerns.  It does acknowledge that long term weight loss is nearly impossible, and we need to address health concerns with people where they are, not when they reach an ideal body.  There are people who lose significant amounts of weight and keep it off, but that is a very, very small minority of people; different studies show no more than 2-5% of dieters are able to keep off significant amounts of weight for five years.  There is no weight loss method that has a decent success rate (which explains why nobody publicizes their results).  Weight loss attempts usually lead to regain, and often lead to weight gain above and beyond the loss.  This weight cycling is more damaging than just being fat.  In a culture where people often start trying to lose weight in childhood, it means that they are weight cycling again and again and again.

The obesity epidemic panic also does a disservice to thin folks.  Culturally, we assume that thin people are healthy, and don’t talk about how being inactive can impact their health, or that thin people need to be screened for the diseases and conditions that we associate with obesity, like high blood pressure, heart disease, and diabetes.   When we teach assumptions about what kind of people get these diseases, we harm those outside of that demographic by reducing their awareness of their own personal risks.  These assumptions are also found in health care providers, reducing the quality of care that both fat and thin people recieve.

Better than focusing on weight, what we can do is focus on health. While changing eating habits and exercising may not impact weight, they clearly impact health.  If we focus on changing eating habits, and creating opportunities for enjoyable movement, we see that regardless of weight, health markers improve.  This means lipid levels, blood pressure, resting and exercising pulse rate, blood sugar levels, blood insulin levels- all markers of physical health.  This is an approach that works for thin and fat people.

A big part of this approach is self-acceptance.  There is a lot of stress associated with thinking that you’re failing at losing weight.  That stress, combined with other life stresses, snowball into a lot of the diseases we currently consider ‘weight-related’*.

Many people have dieted and exercised in ways that have moved them out of touch with their bodies.  I have dieted and exercised in ways that got me way out of touch with my body.  But understanding what your body needs doesn’t go away entirely, it just gets shouted over so much it is hard to hear.

HAES promotes intuitive eating, the idea that when you remove foods from being off-limits, and pay attention to how foods make you feel, you will make far more healthy choices than when we are stuck in a good food/bad food dieting denial loop.   I know what foods make me feel good, what foods don’t, and when I want a little ice cream, I don’t finish off the carton because I’m afraid of my diet tomorrow, and that I’ll never again remember what it tastes like.

HAES also promotes enjoyable activity.  Find something you like doing, because movement, however you define it, benefits health.  Physical activity, whether difficult or easy, improves mood, sleep, and all the other health markers talked about earlier.

*See Robert Sapolsky’s book, Why Zebras Don’t Get Ulcers.

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What is a Doula, and Why hire a Doula?

There are multiple kinds of doulas, but most simply, doulas provide support.  Birth doulas work with one mother throughout the whole birth, and have no other obligations or time constraints like nurses, midwives, or doctors.  They provide physical, emotional, and educational support.  Doulas work directly with the mother to provide natural pain and stress management.  They are available wherever a woman chooses to give birth.  A doula can complement a home birth, assist in a birth center, or help keep a hospital birth relaxed and make sure that the hospital staff knows your wishes.

Doulas are not only a source of strength to the mother.  If a partner is present, doulas provide support to their partner, too.  Doulas free up a mother’s friends and family to be supportive, instead of worrying about remembering what they’ve studied in a book or at a class.

Doulas prevent unnecessary interventions by supporting parents to be their own advocate.   Studies show that having a doula results in lower c-section rates, lowered instances of forceps deliveries, fewer episiotomies, fewer epidurals, and fewer uses of oxytocin (pitocin).  Doulas also results in more spontaneous births, shorter labors, better apgar scores, and higher rates of breastfeeding, both at birth and more than a month out.   Women who have used doulas report their births as less difficult and painful, and report a better experience overall.

Doulas may also have other complimentary certifications, like Lactation Consultant, Childbirth Educator, and Massage Therapist.

It is wise to start looking for doula services around 30 weeks.  This gives you time to meet your doula and make sure that they have a personality that complements yours, and make sure they have the training and experience to assist at your birth.

sources:

http://www.ncbi.nlm.nih.gov/pubmed/21328263

http://pediatrics.aappublications.org/content/114/Supplement_6/1488.full#xref-ref-4-1

http://ajph.aphapublications.org/doi/abs/10.2105/AJPH.2012.301201

http://www.cappa.net/Docs/CAPPA%20Labor%20Doula%20Position%20Paper.pdf

Chub Rub II

If you’re wearing shorts or working out, inner thigh protection is a little harder than putting on protective clothing.  I see this type of chub rub as a triage system.

First, try using something you already have at home:

Lotion/Oil – Your favorite body lotion or favorite oil (coconut is a hit) can create enough of a barrier to reduce friction between your thighs (or other body parts).  This method may not last very long if the lotion or oil absorbs quickly.

Powder – Baby powder or cornstarch can stop your skin from rubbing.  This method can be messy, so you can use a washcloth or powder puff to apply.

Deodorant– Your deodorant can also work to ease the friction.  Just  apply the same way you normally do.

Silicone Lubricant – sounds silly, but the same silicone lubricant you may* keep bedside will reduce friction and is long-lasting.

If any of those don’t work, time to bring out the big guns.

Powder–  There are powders designed exclusively to prevent chafing, the most well-known being Anti-Monkey Butt Powder.

Monkey Butt Powder

Bar– These look like deodorant, but serve the express purpose of reducing friction.  BodyGlide is a prime example that I have used.

BodyGlide

Secret Shield is a smaller brand that I have heard recommended more than once.  It is available on etsy.

Secret Shield

Cream – Monistat Anti-chafing gel comes in a small tube.  It goes on clear and provides a slight barrier between the legs.

Monistat Anti-Chafing Gel

*(nay, probably should, but that’s another post)

Leave your recommendations in the comments!

Chub Rub Fixes

Whether working out, wearing shorts, or just wearing a skirt in summer, chub rub can easily occur.  Most often, this is when thighs rub and chafe, due to movement combined with heat and perspiration.  Chub rub does not discriminate, either.  Even many (most?) thin women’s thighs touch, and therefore rub.  It can be painful, messy, and some people worry that it is unattractive.  From reading around the internet, lots of people think that they suffer alone.  Not true at all.

Chub rub is fairly easy to deal with.  There are different methods to combat the pain of chub rub, but they can be generally broken down into two groups- clothing barrier and products.   Today we’ll cover the clothing methods, which are best used under skirts.

Pettipants/Bloomers

A traditional option.  Awesome if you love full skirts, petticoats and classic clothing!   These are also often the most widely available, available on Amazon and many other places.  There seems to be  a lot of overlap between the two terms, but here are two options: Pettipants , Bloomers

pettipants Bloomers

Lovees

For those that love lace, lovees is a shorts option designed to prevent chub-rub and still look good if your skirt blows up.

Luvees

Thigh Society

These look fantastic.  Thigh Society makes shorts made distinctly to prevent chafing, and in a wide range of sizing.

thigh Society

Allihalla

Alihalla has had some beautiful shorts for under-skirt wear, and they also stock beautiful underwear.  They are on hiatus through the end of the month, but check back then!

Bike Shorts

You can get cotton bike shorts from places like Amazon, department stores, or Target.  Stock varies widely by season.

Up Next, Part 2 – products.  Best for shorts and working out.

Fat Fashion

I I’ve been asked about where I get my clothes for a while now.  I usually wear dresses or shirt and skirts, and I like to dress up.  So here are some places I shop.

My number one recommendation would be to learn your measurements, know them by heart, and always order to your largest measurement.  You can always get things tailored down.  The exceptions would be stretchy material (you have a 2-or-so inch margin if you’re comfortable with a tight fit), and if your hips are your largest measurement, any flowy skirt will probably not be an issue.

I’ve called a bunch of these companies for sizing help over the phone, they’re usually very helpful.

There’s a mix of trendy and classic, cheap and kind of expensive ($100 dresses).  But, at least with these retailers, you really do get what you pay for.  If it is expensive, it will last you a looooong time – long enough to get tired of stuff!

So without further ado:

Classic:

Igigi  Kiyonna   Land’s End (COATS!, but their dresses are lovely, too)

Trendy:

City Chic   ASOS Curve   eshakti  (also somewhat classic, they include made to order options,  including customizable length, sleeve style, and sometimes neck line!)

Funky:

Re/Dress Domino Dollhouse Lucie Lu   B&Lu  Torrid

(Torrid is, in my opinion, a bit overpriced for the quality, so keep an eye on the sales!  Cute underwear and sexy stuff, too)

Basics: (t-shirts, youthful, cheap, on-trend)

Old Navy ( I wear between an XL and a XXL in almost all of their clothes, but they have a plus line, too)

High Quality Basics:  (Camisoles, sweaters, simple skirts, belts, tights…)

We Love Colors tights great quality tights!   Coldwater Creek  Talbots  Nordstrom  Sock Dreams (socks and more tights)

Here are some places for fat fashion inspiration: http://chubby-bunnies.tumblr.com/, http://deathfatties.tumblr.com/, http://fatshionista.livejournal.com/7561736.html

You may notice a few names conspicuously absent.  I don’t care for most of the easily available things at the big stores, but they have their purposes, including Lane Bryant’s bras and panties, which are reasonably priced and decently made.  Which is the nicest thing I think I can say about them…

Please leave your recommendations in the comments!