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Emotional Eating

10 Truths About Eating Disorders

February 26, 2018 By Monika Saigal, MS, RD, CEDRD, CDN Leave a Comment

Let's Get Real About Eating DisordersIt’s National Eating Disorders Awareness Week and in honor of this year’s theme, “Let’s Get Real,” here are 10 Truths About Eating Disorders you should know:

1. Eating disorders do not discriminate – they affect people of all ages, genders, sexual orientations, races, ethnicities, body weights, and socioeconomic statuses.

2. You can’t tell if someone has an eating disorder by looking at them.

3. Genetics and the environment both play a role in the development of eating disorders.

4. Eating disorders are not a choice.

5. Eating disorders have the highest mortality rate of any psychiatric illness.

6. You don’t have to feel fully ready to give up your eating disorder to get treatment.

7. Dieting is a common (and preventable!) catalyst for developing an eating disorder.

8. Disordered eating (unhealthy eating behaviors that do not meet the full criteria for an eating disorder) should not be dismissed as “not that bad.” It’s a serious health concern that needs attention and treatment.

9. Full recovery is possible, and the sooner someone gets help, the better the chances of recovery.

10. Recovery isn’t easy, but it is worth it.

Inspired by these posts from AED and NEDA.

Filed Under: Diet Myths, Eating Disorders, Nutrition News Tagged With: Body Image, Diets, Eating Disorder Prevention, Eating Disorder Recovery, Emotional Eating, InspirationLeave a Comment

7 Vegetarian Diet Myths – Busted!

November 2, 2015 By Monika Saigal, MS, RD, CEDRD, CDN Leave a Comment

Vegetarian Diet MythsWhether you are vegetarian, vegan, or know someone who is, you have probably heard one of these myths. It’s time to reveal the truth about these all too common misconceptions and hopefully put them to rest once and for all. Let the myth busting begin.

7 Vegetarian Diet Myths – Busted!

MYTH 1: Vegetarian and vegan diets don’t have enough protein

Vegetarians (those who don’t eat meat, poultry, or fish, but may include eggs and/or dairy foods) and vegans (those who don’t eat any animal products) can easily meet their protein needs by consuming a varied diet that provides enough energy (aka calories). Beans/legumes, nuts, seeds, soyfoods, and seitan are all good plant-based protein sources. Milk, cheese, yogurt, and eggs are good sources of protein for vegetarians who choose to include these foods. Whole grains and vegetables provide small amounts protein that also help in meeting overall requirements.

MYTH 2: Quinoa is a good source of protein for vegetarians

Quinoa is a healthy grain choice for vegetarians and omnivores (quinoa is technically a seed, but nutritionally it belongs in the grain group). Like other whole grains, quinoa contains some protein, but quinoa is NOT a high protein food. One cup of cooked quinoa has about 8 grams of protein. Check out the protein content in these foods for comparison:

– 1 cup cooked whole wheat pasta: 7 grams protein
– 1 cup cooked oats: 5 grams protein
– 1 cup cooked brown rice: 5 grams protein
– 1 cup of cooked lentils: 18 grams protein
-1/2 cup firm tofu: 10-20 grams protein (protein content varies a lot by type and brand)
-1/2 cup tempeh: 15.5 grams protein
-3 oz seitan: 22.5 grams protein

As you can see, the amount of protein in quinoa is more in line with other grains than it is with protein foods like lentils, soy, and seitan. No one is calling pasta a protein, so let’s stop calling quinoa one.

MYTH 3: Vegetarians need to carefully combine proteins at meals

Decades ago, vegetarians were instructed to carefully combine proteins at each meal to make “complete” proteins. Plant foods low in one of the essential amino acids would need to be eaten with a complementary food that was high in that amino acid to ensure protein needs were met. We now know it is unnecessary to combine foods in this way. As long as a variety of plant proteins are eaten throughout the day, there is no need to combine specific foods at each meal.

MYTH 4: Vegetarians need to eat soy and soy causes cancer

Although soyfoods are a good source of important nutrients like protein, iron, folate, potassium, and (in some forms) calcium, eating soy is not required on a vegetarian diet. There is also no reason to avoid soy for fear that it is unsafe – unless of course you have a soy allergy.

Soy contains compounds called isoflavones, which are known as phytoestrogens or plant estrogens. There has been some concern that the phytoestrogens in soy could potentially increase the risk of hormone-related cancers. However, most research studies have concluded that soy consumption does not raise the risk of breast cancer or prostate cancer, and may actually be beneficial.

So how much soy is ok to eat? Most adults can safely consume up to 3 servings of soyfoods per day. According to the American Cancer Society, this amount is safe for breast cancer patients as well.

MYTH 5: Vegetarian = healthy

Plant-based diets are associated with a lower risk of high blood pressure, heart disease, cancer, and diabetes. But simply avoiding meat is not enough to ensure these health benefits. No one would argue that a diet full of potato chips, ice cream, and cookies is healthy, yet all these foods are vegetarian. Foods like chips and desserts can fit into an overall healthy diet, but they can’t be the basis of one – whether you are vegetarian or not. To reap the health benefits of a plant-based diet (or any diet for that matter), focus on eating a variety of nutritious, whole foods like vegetables, fruit, whole grains, beans/legumes, nuts, and seeds.

MYTH 6: Going vegetarian is a good way to lose weight

Although vegetarians tend to have a lower body mass index (BMI) than meat eaters, becoming vegetarian or vegan does not guarantee weight loss. As discussed in the above myth, vegetarian junk foods abound, and just replacing unhealthy non-vegetarian items with equally unhealthy vegetarian items will neither improve health nor lead to weight loss. In fact, transitioning to a plant-based diet without paying attention to portion sizes or nutrient balance can lead to weight gain, especially if protein foods are replaced with carbohydrates. In addition, just like meat-eaters, vegetarians can struggle with emotional eating, binge eating, and other disordered eating behaviors that may contribute to weight gain. Switching to a plant-based diet without dealing with the underlying issues will not result in sustainable weight loss.

MYTH 7: Vegetarians and vegans need to take lots of supplements

A well-balanced, plant-based diet can provide all the necessary vitamins and minerals except for vitamin B12, which is not present in plant foods. Dairy products and eggs contain some vitamin B12, so vegetarians who consume these foods regularly may not need a supplement. However, vegans and vegetarians with low intakes of dairy and eggs will need to eat foods fortified with vitamin B12 (such as fortified soy milk, fortified cereals, and nutritional yeast) or take a supplement to prevent deficiency.

Other nutrients that require attention on a plant-based diet are iron, calcium, vitamin D, and omega-3 fatty acids. With some effort and planning, it is possible to get enough of these nutrients by eating a healthy, varied diet and getting some sun exposure (one of the main sources of vitamin D). However, some vegetarians and vegans may still benefit from supplementing their diet. In particular, women who are pregnant or breastfeeding, athletes, and those with chronic medical conditions should discuss the need for supplements with their doctor and/or dietitian.

Filed Under: Diet Myths, Healthy Eating, Vegetarian and Vegan Tagged With: Diets, Emotional Eating, Heart Healthy, Vegan Diet, Vegetarian Diet, Weight LossLeave a Comment

In Honor of Independence Day: Find Your Freedom from Diets and Disordered Eating

July 3, 2015 By Monika Saigal, MS, RD, CEDRD, CDN Leave a Comment

Happy 4th of July!As we celebrate the Fourth of July– often with barbecues and other food-related events – take a moment to reflect on how your relationship with food and weight may be standing in the way of your life, liberty, and pursuit of happiness.

This Independence Day, declare your freedom from:

  • Rigid food rules
  • Labeling foods as “good” or “bad”
  • Counting calories, fat grams, sugar grams, etc.
  • Fat talk
  • Diet talk
  • Diet books, blogs, and articles
  • Hoping that this diet will be “the one”
  • Judgement, guilt, and shame about your food choices or portions
  • “Making up” or “saving up” for what you eat
  • Denying yourself your favorite foods
  • Determining your worth based on your weight or clothing size
  • Comparing your body to others
  • Comparing what you eat to others
  • Using food (or controlling your food) as a coping mechanism
  • Punishing exercise
  • Letting your focus on food and weight stop you from enjoying your favorite activities and living the life you were meant to live.

Wishing you a Happy 4th of July!

Filed Under: Eating Disorders, Healthy Eating Tagged With: Body Image, Diets, Eating Disorder Prevention, Eating Disorder Recovery, Emotional Eating, Intuitive and Mindful EatingLeave a Comment

The Dangers of Dieting

February 27, 2015 By Monika Saigal, MS, RD, CEDRD, CDN Leave a Comment

Dieting and Eating DisordersIt’s National Eating Disorders Awareness Week, and this year’s theme, “I Had No Idea,” focuses on raising awareness about the possible triggers and warning signs of eating disorders. Being able to recognize these signs, symptoms, and contributing factors makes early intervention possible and can prevent a full-blown eating disorder from developing. Early detection and intervention also increases the chances of full recovery.

According to the National Eating Disorders Association (NEDA) website, 20 million women and 10 million men in the United States will suffer from a clinical eating disorder such anorexia nervosa, bulimia nervosa, binge eating disorder, or an eating disorder not otherwise specified (EDNOS) at some point in their life. In addition, there are many who struggle with disordered eating – unhealthy eating behaviors that do not meet the full diagnostic criteria for an eating disorder, but still have detrimental physical and psychological consequences.

Many factors, both genetic and environmental, can contribute to the development of an eating disorder. Although we can’t do much about our genetics, there are risk factors we can control. I’d like to focus on one of the common catalysts for an eating disorder that is completely preventable – dieting.

Most people embark on a diet with good intentions, hoping to feel better in some way. No one goes on a diet thinking, “This diet won’t work,” or “This diet will damage my health.” But diets don’t work. Research shows us that diets rarely result in long-term weight loss and are actually associated with weight gain.

Diets are more than just ineffective – they can be harmful. As the graphic above shows, 35% of “normal dieters” progress to disordered eating, and of those, 20-25% will develop a partial or full-blown eating disorder. Although it is possible to change eating habits in a healthy, sustainable way, too often what starts as a seemingly reasonable diet plan, morphs into an unhealthy obsession. The hyper-focus on weight loss and/or eating perfectly begins to interfere with daily activities and negatively impact health and quality of life.

Here are some warning signs that your diet may have crossed the line from healthy to harmful:

  • Avoiding social situations that involve food
  • Feeling overwhelmed when unexpected changes occur with your food plan
  • Thinking about food all day (especially the foods that you don’t allow yourself to eat)
  • Ignoring your body’s signals of hunger
  • Feeling constantly deprived and unsatisfied
  • Feeling shaky, weak, fatigued, or irritable
  • Exercising in a punishing way to burn off what you ate or burn X number of calories
  • Frequent worry and anxiety about food
  • Feelings of guilt, disgust, or shame about eating
  • Hair loss, cold intolerance, irregular or absent menstrual cycles, lightheadedness, fainting, excessive weight loss, or digestive problems

If you are experiencing any of these signs and symptoms or are otherwise concerned about your eating habits or feelings about food, consult with a professional – the sooner the better. There is hope. Eating disorders are preventable and treatable. I have the honor of working with courageous men and women every day as they fight against their eating disorders to reclaim their lives. The process can be challenging at times, but the rewards are infinite.

For more information and resources, visit: nedawareness.org

All statistics quoted in this blog, can be found here.

Filed Under: Diet Myths, Eating Disorders, Weight Management Tagged With: Diets, Eating Disorder Prevention, Eating Disorder Recovery, Emotional Eating, Weight LossLeave a Comment

Healthy Holiday Tips

December 19, 2014 By Monika Saigal, MS, RD, CEDRD, CDN Leave a Comment

Healthy Holiday TipsWith Thanksgiving behind us, Hanukkah this week, and Christmas and New Year’s still to come, there’s no denying that the holidays are here. Are you enjoying the holiday season? Or are you feeling more stressed and overwhelmed than joyful? If you are feeling challenged by the food, festivities, or expectations of the season, here are some tips to help:

5 Tips to Survive and Thrive this Holiday Season 

1. Watch out for “all or nothing” thinking. Labeling your foods or eating habits as good or bad will set you up for frustration and disappointment, especially during the holiday season. Strive to embrace moderation. Then, eating one holiday cookie won’t lead to eating an entire tray because you feel like you already “blew it.”

2. Have a plan, but be flexible. Planning out your meals and snacks and anticipating and strategizing for challenges can be extremely helpful during the holiday season. But, try to build some flexibility into your plan so that unexpected changes don’t derail you.

3. Redefine healthy eating. It is not healthy to completely avoid holiday treats, to mindlessly overindulge in them, or to use them as a coping mechanism. It is healthy to give yourself permission to savor and enjoy your favorite foods, while remaining mindful of your hunger, fullness, and satisfaction cues.

4. Make self-care a priority. Make time to get groceries and cook meals so you can nourish yourself with healthy, enjoyable foods. Schedule time to exercise, plan some down-time, and try not to skimp on sleep. Use non-food strategies to deal with stress and emotions. Keep your regular appointments with your treatment team and ask for additional support if you need it.

5. Shift your focus away from food and weight. Instead, try to focus on family, friends, fun holiday activities, and the true meaning of the season.

Need more holiday tips? Check out my “Healthy Holiday Meal Tips” article in the ms nutrition Newsletter. Don’t want to miss out on future newsletters? Subscribe here! 

The list of tips in this blog post was adapted from a Holiday Workshop that I co-led with Allison Jupiter, LCSW.

Filed Under: Eating Disorders, Healthy Eating, Nutrition Tips, Weight Management Tagged With: Eating Disorder Prevention, Eating Disorder Recovery, Emotional Eating, Intuitive and Mindful Eating, Weight LossLeave a Comment

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