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Eating Disorder Treatment News

Snacking is Healthy

Eating between meals can be somewhat frightening, especially when it is against your “food rules” to eat unless it is a meal time. Snacking can be a great addition to anyone’s diet. It is okay to be eating every 3-4 hours—many times we go longer than this between meals! Snacking allows you to go from one meal to the next without becoming famished. It also helps maintain your blood sugar levels which will help keep your metabolism running and your energy up!

  Snacks with Fruit

Healthy Snacking for Eating Disorder Patients

– Fruit and yogurt parfait: layer fresh fruit with your favorite yogurt flavor. Top with granola
– A fresh fruit salad: your favorite seasonal fruits, a splash of lemon juice, and honey
– A fruit smoothie: blend a handful of frozen fruit with yogurt or milk and ice
– A large handful of several different dried fruits with nuts and chocolate chips

 Snacks with Vegetables

– Celery stalks spread with peanut butter and topped with raisins
– 1 cup of fresh vegetables (carrots, bell peppers, broccoli cauliflower, etc) dipped in dressing.
– 1 tomato sliced in half with melted cheese, salt, and pepper on top
– A cup of tomato soup

   Snacks with Calcium

– Yogurt sprinkled with almonds or walnuts and your favorite cereal
– A cup of hot chocolate made with milk, instead of water
– Cottage cheese with pears, peaches, or tomatoes
– Frozen yogurt with granola and berries
-Pudding with Cool Whip and crushed Vanilla Wafers

  Snacks with Grains

– Whole-wheat crackers and peanut butter
– Whole Grain Nachos: 1 serving of whole grain crackers with salsa and melted cheese on top
– A bowl of your favorite cereal
– A whole grain frozen waffle with berries
– A wheat tortilla with cheese or deli meat
– Pita bread and hummus
– A bowl of popcorn
– A couple of small cookies & milk
– A handful of pretzels/baked chips

Leave a comment if you have any other healthy snacking ideas!

Eating Disorder Treatment and Mindful Eating

Mindful Eating is something that seems to be lost in today’s society.  It is difficult to stay conscious and aware of what you are eating in such a fast paced world, where it is expected that you multi-task and are on the go constantly. Many people would have a hard time telling you if they were hungry and if so, what in fact they felt like eating.  Never mind what it feels like to be full and satisfied.  Where have we gone wrong?

To be able to eat mindfully, it is important that we tell you what this is:

• Being Mindful is being conscious of your body cues of when to eat and when to stop eating.mindful eating

• It is being purposeful in your food choices, by balancing your daily intake, but also being able to incorporate those fun, favorite foods.

• It is trusting that your body will use food in the appropriate way and focusing on your energy level, mood and fullness, NOT on food rules (should/shouldn’t), feeling guilty and beating yourself up.

• It is accepting that mindful eating means sometimes you will overeat when food just tastes so good to you, or knowing that you might eat a larger meal later in the day if you did not eat enough for lunch.

• Mindful eating does not focus all your time on food, meals, how much or what you should eat.  It is just one part of your day.

• Being Mindful means you can be flexible with your eating and adjust your day to accommodate these changes.

• Mindful Eating could be 3 meals per day, or 3 meals and a couple of snacks too.

• It is not second guessing your food choices for the day.

• It is eating the same by yourself as you would with your family or friends.

Most importantly, Mindful Eating is NOT feeling like you have to eat a PERFECT diet (which no one can attain), but rather to strive to have a well balanced, flavorful, desired array of foods that meets your nutritional needs and supports health and wellness.

Powerful Protein

Elise Gordon M.S., RD/LD

Did you know that there are over 10,000 different proteins in our body?!  Protein makes up so much of our body: our hair, skin, muscles, bones, and all other body tissues. You can imagine that this nutrient is very important. One reason it is so important is because we cannot store proteins as we store carbohydrates and fats—so our diet must give provide plenty to keep us maintain, repair, and build up our body.

What does protein do for us?

It makes up our organs, skin, hair, muscles, bones, and tissues.
• It has an important part in our immune system and fighting off germs.
• It is a part of enzymes and hormones which  help control many body functions.
• It helps to form blood cells.
• It is a part of every cell in our body!

Not All Protein is Created Equal

• Amino acids are the building blocks of proteins. We use these building blocks to create new proteins in our bodies to use for muscle, hair, skin, etc.
• Complete Proteins: food sources with this kind of protein contain all the building blocks necessary to create new proteins. These proteins are found in animal products and soy products.
• Incomplete Proteins: food sources with this kind of protein do not contain all the building blocks we need to create new proteins. These proteins are found in plant products (fruits and vegetables).

Animal Proteins versus Plant Proteins

• Include both! They have great things to offer!
• Protein that comes from animal sources is a good source of complete proteins, iron, B vitamins, zinc, selenium. Try to include beef, chicken, turkey, pork, lamb, fish.
• Protein that comes from plant sources is a good source of fiber, antioxidants, and numerous vitamins and minerals. Try to include soy, nuts, sees, whole grains, beans, lentils, nut butters.

What protein do I eat?

• Remember the words: VARIETY, MODERATION, and BALANCE?  This applies for choosing protein foods as well. Your goal should be to eat a VARIETY of different protein sources throughout the day from animals and plants!
• What if I’m a vegetarian?
• It is possible for a vegetarian to get all the proteins they need. The key is to mix and match your foods so that you get what you need. Make sure you get a variety and try out some soy products!

Are protein foods are fattening and unhealthy?

• No! Protein foods will not cause weight gain because of the fat they contain. Remember that weight gain is caused by consuming more calories than you burn.
• There are many lean meat foods (chicken, pork, turkey), foods with protein and heart healthy fats (fish, nuts, vegetable oils).
• Eating anything in moderation will not make you an unhealthy person!

How much protein do I eat each day?

• Your protein needs are based on how much you weigh. Your dietitian will help you to decide how many servings per day that you need.
• You can use this example as a guide. If you weigh more, you will need more. If you weigh less, you will need less:    A person who weighs 150 pounds needs at least 55 grams of protein (8oz meat) per day.

 
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