img-contain

By Lisa Mikus, RDN, CNSC & Laura Cipullo Whole Nutrition Services Eating Tips from your RDN 1. Stop Going Gluten-Free When You Don’t Have Celiac Disease or a Gluten Sensitivity or Intolerance. Unless you have been diagnosed with Celiac disease or have a gluten sensitivity or intolerance, there is no reason to exclude gluten from your diet. Gluten is a protein found in wheat, barley, and rye. People may be under the presumption that excluding gluten excludes a prominent source of carbohydrates from their diets, which may lead to weight loss, but there are still countless starchy foods that are naturally gluten-free like corn and potatoes for example. You could be missing out on extremely important vitamins and minerals that are enriched in products with wheat flour and other products containing gluten such as iron, niacin, thiamin, and folate. 2. Stop Detoxing. Detox diets and juice cleanses are intended to help remove any toxins in your system, but your liver is already doing this everyday! One of the liver’s main functions is to naturally detox the body from metabolites that may be harmful in excess such as alcohol. There has been some research on a supplement called milk thistle aiding in detoxification when your liver is already in a state of inflammation or hepatitis. Yet, for the general public, there is no evidence to show that these cleanses and detoxes aren’t beneficial to overall liver function. So give your liver some credit and support its incredible function by staying hydrated, avoiding excess alcohol, and eating enough but not stuffing. 3. Stop Following Fad Diets. In our society, it’s hard to go a day without coming across an article or seeing a commercial about a quick fix diet. Fad diets have been in existence for decades. These diets can lead to a short-term weight loss because they exclude an important and necessary component of a healthy diet such as carbohydrates or fat. A healthy lifestyle will be more sustainable when following a non-diet approach by honoring your hunger and fullness cues. Remember, all foods fit! 4. Stop Obtaining Health Advice from a Nutritionist who isn’t a Registered Dietitian. It is extremely important to know the difference between a nutritionist and a Registered Dietitian. Anyone can sign up to be a nutritionist after taking a simple online course. Just to prove a point, one of my Dietetics professors signed her cat up as a nutritionist online to demonstrate how easy it is to become a nutritionist! On the other hand, in order to become a Registered Dietitian (RD) or Registered Dietitian Nutritionist (RDN) (they mean the same thing), one must complete a 4-year Bachelor’s Degree in Nutrition and Dietetics, 1200 hours of supervised practice in clinical, community, food service, and other settings and then pass the Commission on Dietetic Registration Exam. So to ensure you are receiving the most up-to-date and evidence-based health information from a credible source, always look for the RD or RDN credential! 5. Stop Weighing Yourself Multiple Times a Day. We all know the National Weight Registry’s members encourage weighing daily. But as a RDN, I can tell you, many people do not have a healthy relationship with their scales. Scales measure weight, not fat and not wellness. Your weight changes daily depending on fluids consumed, sodium in your foods and even whether you have had a bowel movement. Don’t give so much credit to this measurement. Look at the bigger picture of your lifestyle and identify what is helping you to achieve wellness and what is not. And please remember, there is no need to weigh yourself more than one time a day. Weighing more than once a day could be a sign of an eating disorder. 6. Stop Thinking One Specific Food Makes Fat. One food cannot make you gain weight. Consuming more calories than your body needs over a period of time is likely to cause you to gain weight. Refined carbohydrates such as donuts are typically harder to feel full from and thus easy to overeat, but they don’t specifically add fat to your hips. Embrace the all foods fit model and “Eat Kale and Cupcakes!”

By Laura Cipullo, RD, CDE, CEDRD What is The Hunger Tree? All hunger is not the same. As you read through the Women’s Health Body Clock Diet, you’ll notice yourself starting to be able to discern different types of hunger. Once you have figured out whether the hunger is behavioral, physical or emotional, it is time to deal with that hunger. That’s where the Hunger Tree comes in. The Hunger Tree can be found on page 97 of the Women’s Health Body Clock Diet, but I am reproducing it right here for your reference. First, you’ll notice mindfulness at the top. Mindfulness, the act of being aware, is your first step to begin figuring out whether your eating falls under the emotional, behavioral or physical categories. Emotional Hunger If you determine your hunger is emotionally-based, you can: 1) reach for a comfort card, which you will have already filled out with coping skills/activities you can rely on 2) Use the Cortisol Crushers (aka Diffusion Techniques) found on page 95 (Chapter 8) of the Women’s Health Body Clock Diet to decrease your stress. Decreasing stress and thus cortisol through activities like yoga and stress tolerance are active tools to bring your stress hormone down on demand. I personally learned these from my amazing colleague Susan Schrott, DCSW, LCSW, CEDS, CYT, and Kripalu-trained yoga instructor. Diffusion Techniques are tools from a greater concept known as ACT (Acceptance Commitment Therapy). The Five Cortisol Crushers (Diffusion Techniques) are: 1) Figure out and write down your main values, such as living an honest life or being of service. 2) Don’t put judgment on thoughts. Recognize thoughts as merely information. If a thought does not help with your values, change your focus to something that will. 3) Put bad thoughts, feelings or memories in imaginary luggage that you envision being taken away on a conveyor belt. Now, all you are left with are values. 4) Remember, life is like TiVo and can always be put on pause when things get too stressful. Take a deep breath and press play again only when you’re ready. 5) Thank yourself for your thoughts, even if they are negative ones. Again, forget judgment. Behavioral Hunger If you determine your hunger is behavioral, you can use the Boot Behavioral Eating method. Boot Behavioral Eating involves sitting while eating; eating without distractions; embracing boredom while eating; writing down thoughts, feelings and actions before the first bite; getting in tune with your physical feelings of hunger and using a comfort card, or just doing something else to break the behavioral eating pattern cycle. Physical Hunger If you determine the hunger is in fact physical, identify how hungry you are with the help of a hunger fullness scale. Choose a food to eat. Do a body scan (this is a detailed process involving breathing and connecting with your body’s energy; my favorite body scan is found in WHBCD’s chapter called How To Eat an Oreo). And finally, use the four senses (sight, sound, touch and smell) before you take the first bite, and the fifth sense, taste, when you finally enjoy that first bite. The goal is to connect — really connect — with the food you are eating and hopefully not take it for granted. The Hunger Tree is a great tool to get a handle on various eating issues! The detailed instructions on using this diagram can be found in my book and only in my book the Women’s Health Body Clock Diet, since I created it for my clients and readers. I encourage you to get your very own personal copy and get a great start on healthy eating!

  Image of Kirsten Hagland via www.kirstenhaglund.com By Laura Cipullo and the Whole Nutrition Services Team 5 Celebrities Making A Difference for Eating Disorder Awareness For a long time, women who had eating disorders had to suffer in silence. There was little awareness, no celebrities speaking up about the issue, no TV movies, no memoirs. Today, people are becoming more aware of eating disorders, and that is due, in no small part, to the celebrities who are brave enough to share with the public their own histories with EDs. Not only do they help create awareness, but they help make fans feel less alone and remove the shame and taboo. In some cases, celebrities even go a step further by setting up foundations to help others. The following celebrities have really made a difference in the past few years, and deserve to be applauded for their work.   1) Demi Lovato I was so impressed with Demi Lovato’s outspokenness about her EDs that I devoted a whole blog to it in December. The singing superstar, who dealt with bipolar disorder, bullying, bulimia, compulsive overeating (from age 8) and eating restriction, was treated in 2010, following an intervention by her family. She was honest about her experiences and laid waste to the myth that people with eating disorders are “cured” after treatment. As she told MTV, “I don’t think I’m fixed. … It takes constant fixing.” In 2012, Lovato joined forces with National Eating Disorders Week (happening this year from February 21-February 27) to continue the fight. As part of that campaign, she tweeted ED-related messages to her (at that time) almost 6 million followers. She has also created the Lovato Scholarship, which funds those seeking treatment for mental health issues. Lovato was inspired by her father, who died because his own mental health and addiction issues went untreated. 2) Paula Abdul In a career spanning decades, Paula Abdul has worn many hats, from Janet Jackson’s choreographer, to Laker Girl cheerleader (and choreographer), to music superstar with hits like “Straight Up” and “Opposites Attract,” to judge on TV’s American Idol. What many may not know is that she also faced her fair share of health challenges amidst all this success, including chronic pain and a long battle (over 15 years) with bulimia, which she eventually spoke about on ABC’s PrimeTime Live in 1995. She received help in 1994, checking into a mental health clinic; became a spokesperson for the National Eating Disorders Association; and in 2005, the NEDA granted her a Profiles in Living Award. MSN called her “one of the celebrities who have changed the way we view eating disorders.” 3) Lady Gaga In 2012, at a LA school conference with Maria Shriver, Lady Gaga told the world she’d once been bulimic. “I wanted to be a skinny little ballerina, but I was a voluptuous little Italian girl whose Dad had meatballs on the table every night,” she said. Eventually, the bulimia hurt her vocal cords and affected her singing, and this was the impetus that got her to stop. Like Lovato, Gaga admits she’s far from “recovered.” But Gaga is making a difference. She started the Born this Way Foundation in 2011 with her mother, a place where young people can find help with issues concerning body image, substance abuse, domestic abuse, LGBTQ life, and suicide prevention. 4) Carissa Moore and Monica Seles Athletes can have eating diosrders too. Earlier this month, Carissa Moore, a world-renowned champion surfer, told ESPN W that she was a binge eater and compulsive exerciser. “It wasn’t healthy. It didn’t feel right. It didn’t feel good,” she said. Binge Eating Disorder (which I wrote about in Women’s Health Body Clock Diet) is not a new thing (and it is not uncommon, affecting one out of every 35 adults in the US, according to the National Association of Anorexia and Associated Disorders) but only recently was it recognized in the media when pro tennis player Monica Seles shared her secret struggle with BED when she appeared on Dr. Oz. As I mentioned in WHBCD, “Many times what starts out as a fad diet or restrained eating becomes deprivation. By the end of the day, women feel so restricted and starved, they binge to satisfy extreme physical hunger and are unable to control it.” Hopefully, Seles and Moore have opened the door for many other celebrities to follow in her path and talk about this underreported issue. For professionals interested in learning more about exercise, athleticism and eating disorders, iaedp NY will be hosting an event on June 3, 2016 to educate RDs, LCSWs, MDs and more on how to treat clients who exercise with eating disorders. Visit iaedp NY for more information. 5) Kirsten Haglund Regardless of where you stand on Miss America from a feminist viewpoint, you can’t argue with the fact that the position allows women to advocate for causes which are important to both them and the world at large. Such was the case with Kirsten Haglund, who was 2008’s Miss America. In March 2012, she revealed her battle with anorexia, starting at age 12, as she was working to become a professional ballerina. “I was in ballet from just 3 years old,” she told CNN. “So from a very early age, the ideal female body type was very thing. That was the first image I had in my brain.” The article revealed that around 10 million women and 1 million men have anorexia or bulimia, and that these have the highest mortality rates of any mental illness, showing just how wide reaching and severe the problem is. Haglund launched a career in public speaking in college about anorexia, and at 18, set about to learn more about eating disorders by attending national conferences like those run by IAEDP, AED and NEDA. Today, Haglund has set up the Kirsten Haglund Foundation, which gives money to those who have eating disorders and are seeking treatment. I hope that these stories will motivate you

Image of Linda Bacon courtesy of her site By Laura Cipullo, RD, CDE, CEDRD and the Whole Nutrition Services Team 7 Names You Should Know in the Health and Wellness Field Today, I want to introduce you to an extraordinary group of women who, through the years, have inspired and influenced me with their revolutionary approaches to health and well-being. If you are looking for a new way to approach how you eat and view your body, I can think of no better way to start than by becoming familiar with their books and philosophies. Many of my contemporaries and I have developed our own approaches rooted in these women’s methods. Elyse Resch, MS, RDN, FADA, Nutrition Therapist and Evelyn Tribole, MS, RD Resch and Tribole are the co-authors of Intuitive Eating, a book that tells readers to trust their own inner voices when it comes to deciding what to eat. As Resch explains on her website, intuitive eating “is the wisdom with which you were born but from which you have become distracted.” Intuitive eating discourages worrying about whether foods are “good” or “bad,” and instead encourages a focus on eating when you feel hungry and stopping when you are full. Resch came to write the book with Trebole after she discovered how little traditional diets were helping her clientele: “I realized very quickly that deprivation can only lead to over-glorifying what is not allowed, and that external control usually leads to rebellion. [Abraham] Maslow has said that we are driven by our unmet needs. If we’re told we can’t have chocolate, chocolate is all we will think and dream about. And just watch what happens in countries that are ruled by dictators–coups and rebellions become rampant! As I began to read about the eating habits of children who are offered a wide variety of food, both nutritious foods and play foods, I discovered that they seemed to develop a completely balanced approach to eating.” Though Intuitive Eating was published in 1995, it is regularly updated with new information, such as how to get children and teens to become intuitive eaters and what science has to say about the concept of intuitive eating. As a result of their work, Intuitive Eating has caught on in a major way with international support groups devoted to the issue and research has been done that supports the Intuitive Eating theory, which you can see on Tribole’s site. In addition to being an author and award-winning RD, Tribole has also written many other books on food, including The Ultimate Omega-3 Diet, and has resources on her site pertaining to celiac disease and eating disorders as well. Ellyn Satter, MS, RDN, MSSW Ellyn Satter is an author of several books about pediatric nutrition and feeding, including Secrets of Feeding a Healthy Family and How to Get Your Kid to Eat But Not Too Much. Her three-day intensive workshop Treating the Dieting Casualty positively affected my personal nutrition and my non-diet approach with clients. Like Resch and Tribole, Satter believes in the concept of intuitive eating and also something that she refers to as “competent eating.” On her site, you can find a simple yet amazing series of guidelines called The Satter Eating Competence Model. To find out whether you are a competent eater, Satter asks you to consider the following: “Do you feel good about food and about eating—and feel good about feeling good? Do you like a variety of food and enjoy learning to like new food? Do you trust yourself to eat enough for you? Do you take time to eat? To have regular meals (and snacks) and pay attention when you eat?” The science behind her model is encouraging, with participants enjoying a nutritious, balanced diet, having lower BMIs, better self-esteem, sleeping more soundly, and becoming better feeders to their children. Satter believes eating should not be rushed, should be enjoyable, and should not include deprivation. Satter is all about self-care through food and not seeing it as the enemy. The Satter Feeding Dynamics Model is devised for children, encouraging parents to raise mindful eaters. Children, she believes, will eat as much food as their bodies need, will learn to eat what their parents are eating and should behave well during meals. Linda Bacon, PhD Nutritionist and teacher Linda Bacon is a leader in the Health at Every Size movement. She literally wrote the book on it — Health at Every Size: The Surprising Truth About Your Weight, called “the Bible of the alternative health movement” by Prevention Magazine. She busts the commonly-held belief that thin equals healthy and fat equals unhealthy, and the myth that anybody can lose weight as long they have enough motivation. As you might guess, she too does not believe in deprivation, telling readers to eat what they want when they want, and to move, but not in a punishing way, but in a way that reconnects your body and spirit with joy. She believes that achieving a healthy weight should be effortless. Read A Messsage for People Considering Their Next Diet for a better understanding of her philosophy. Francie White, MS, RD and Geneen Roth When it comes to the field of emotional eating, Francie White and Geneen Roth are pioneers. White is the co-founder at the Central Coast Treatment Center for Eating, Exercise, & Body Image Disorders, and Roth, who was featured on Oprah, is the bestselling author of Women, Food and God and Breaking Free from Emotional Eating. Together, White and Roth taught a popular workshop also called Breaking Free from Emotional Eating. White seeks to help people regain trust in their body and works on a variety of issues relating to body image, nutrition and exercise. From the early ’80s, she saw harm in a weight loss industry that resulted in the “unexpected casualty” of disordered eating, as she explains on her site. She worked with professionals and did her own research to discover how to effectively treat overeating, restrictive eating and

Photo Credit: Kiwifraiz via Flickr By Christie Caggiani, RDN, LDN, CEDRD Valentine’s Day and American Heart Month February is American Heart Month, and as we all know, Valentine’s Day is also right around the corner. Along with traditionally romantic foods like chocolate, oysters and champagne, consider enjoying the many healthy fruits and vegetables that just happen to come in the color red! These include cranberries, strawberries, acai, watermelon and so much more, all with amazing health benefits. (Strawberries are especially good for the heart.) Getting your children involved in identifying and filling their plates with color is also a great idea to help them celebrate. As we enter February, we’re seeing red around every corner.  Valentine’s Day and American Heart Month highlight the color, and give us a burst as the sometimes-drab days of winter continue to swirl around us.   Not only can our moods become a little blah this time of year, our food choices may become more monotonous as well.  By creating a theme, however, we can add a fun, proactive twist to eating, and bring more variety to our plates. What a great way to jazz up your kids lunchboxes, snacks or meals at home by picking a color theme– and what better color this month than RED! Benefits Of A Food Color Theme Our role as parent or provider is not to make sure our kids love everything they eat, but rather to present them with opportunities to explore food, develop their preferences, expand their comfort level around a variety of choices, and therefore become confident, competent eaters.  A color theme is one way that children can participate in the process, as they identify colors in the grocery store, find them in your fridge, and add them to their plate palate.  It also provides an opportunity for them to learn about the function of many foods.   For example, as you will notice below, many red fruits and veggies help promote heart health, so children can begin to connect the ways that foods work for them and support their bodies and brains.   If you are introducing a new food, make it fun and don’t be discouraged if they don’t enjoy it the first time around (or the first many times!). So roll out the red carpet and enjoy acquainting your family with some of these bright beauties: Acai: This berry from Central and South America is shown to have excellent antioxidant value, which may assist in heart health, decreased inflammation, and decreased risk of some cancers.  Mix frozen acai in your blender with a splash of milk and banana, then top with granola, fresh fruit, and shredded coconut for a colorful and satiating breakfast or snack. Cherries: These succulent rubies give us great fiber, immune-helping vitamin C, and heart-happy potassium.  Slice up fresh or frozen cherries for a fun ice cream topping or substitute berries in your favorite recipe with equal parts (pitted) cherries. Cranberries: Not only are they super for our urinary tract system, but they may also help keep our digestive system protected from unhealthy bacteria and ulcers. Pour a glass of cranberry juice, add some canned cranberries into a smoothie, or mix some dried cranberries into your kids’ trail mix. Raspberries: Rich in vitamins C and K, and many antioxidants such as alpha and beta-carotene, lutein, zeaxanthin, and choline,  these berries can help protect our hearts and prevent certain types of cancers. Fold some fresh berries into your favorite muffin or pancake mix, or keep frozen raspberries on hand to toss into a smoothie or oatmeal.  Strawberries: They are a good source of heart-helping folate, which decreases the risk of certain birth defects, and are a powerhouse of the antioxidant vitamin C, giving a boost to our immune system.  Sprinkle some strawberries on cereal or blend up some frozen strawberries in a milk and yogurt smoothie.  Or dip into some melted chocolate for a super satisfying snack! Watermelon: Despite popular belief that watermelon is made up of only water and sugar, it is actually considered a nutrient-dense food, one that provides a high amount of vitamins, particularly A and C, minerals such as magnesium, potassium, and zinc, and antioxidants, including high levels of lycopene. Because it does contain 92% water, it’s also a wonderful way to help keep your kids hydrated. Insert a popsicle stick into watermelon chunks for a fun snack, or freeze some watermelon balls to add to your kids’ water bottles. Beets: With an earthy flavor that gets super sweet when cooked, beets are very nutrient-loaded, giving us 19 percent of the daily value for folate, necessary for the growth of healthy new cells.  Their rich color comes from the phytochemical betanin, which helps bolster immunity. Roast them, pickle them, or shred them raw and dress them with citrus for a refreshing salad. Red peppers: For the love of your eyes and your skin, include these vitamin A-packed foods. Add a little crunch to your child’s favorite deli sandwich or have them taste test with peanut butter or hummus. Tomatoes: These red beauties are heart-protective and provide a great defense against prostate and potentially breast cancers. Include a little more marinara sauce on your pasta or add some grape tomatoes into the lunchbox.

By Paige Mandel, MS, RD, CDN What are the Five Dimensions of Embodiment? A Recap of Dr. Niva Piran’s Talk from the Body Trust Summit 2020 March 11-17 20201 In Dr. Piran’s talk, “The Five Dimensions of Embodiment”2 featured in the Body Trust Summit, one will immediately ask “what does it mean to be embodied?” Dr. Niva Piran is a clinical psychologist, school consultant, and professor emerita at the Ontario Institute for Studies in Education of the University of Toronto. Dr. Piran is a Fellow of the American Psychological Association and the Academy of Eating Disorders. She simply states embodiment is defined as the lived experience, the way we live in our bodies. Our culture influences the way we live in our bodies as we engage with the world. Diet culture promotes disembodiment and a lack of consultation with our body in many decisions. For instance, when choosing something to eat, are we asking ourselves “Am I hungry?”, “Will this satisfy me?”, “Will this taste good?” Or are we consumed with what society wants us to choose? Therefore, we must look at the problem where it belongs, in the culture. Dr. Piran discusses that embodiment is a central construct in our lives, related to our well-being and the way in which we live in our bodies, as well as the many facets that are taken away from embodiment in girls and women. In her research, she interviewed 171 girls and women, finding that the quality of embodied lives is shaped by 5 key dimensions, all of which must be attended to for positive mind-body connection. The Five Dimensions of Embodiment: Body-self Connection: the quality of connection to the body and the degree of comfort we feel in our body as we engage with the body in the world Agency: both physical agency and also agency of voice, to speak up and advocate for self Desire: experience and expression of bodily desires. Can we connect to appetite? Can we connect to sexual desire? And through that connection, respond to it in a way that we choose, but with joy, as we wish, with attunement, and with self-care? Self-attunement: can we engage with the world while we are being attuned to our bodily needs, to our relational needs, to our emotional needs, and also the need for meaningful engagement with the world? Or are we suppressing that? Resisting objectification: can we live in the world where we resist the pressures of objectification and we live in the body with subjective immersion? Per Piran, embodiment is an active ongoing process, it’s a lifetime, as we dynamically move through the world on our body journey. She says the body’s journey is often time silenced by culture, omitting the painful experience. This experience is also often normalized, feeling this is how it is and will be, but this experience must be problematized. The power of community, validation, and belonging in an open, safe space, is a transforming experience, renewing the sense of understanding in relation to one’s body. Dr. Piran highlights the little societal validation for girls and women in terms of desires, in which the point of focus shifts from our own desires to our desirability. She discusses with host Dana, the crisis of desire, starting as early as puberty, from early expressions of a crush to the point where desire becomes a source of disruption to positive embodiment. Similarly, she connects desire with appetite, using the example of a young girl who enjoys broccoli, chips, and cake, who then becomes afraid of her appetite, fearing weight gain with desired intake. That same fear takes us away from our desire and towards external judgment. It is important to re-own our desires, seeking pleasure as a measure of freedom. We must not just look at the stigma, but beyond the stigma of what opened doors will look like. It is important to build community and relationships with people who empower you, support and celebrate your desires and pleasures, looking at positive opportunities. Notice what you like and don’t like, and reflect, recapturing your pleasures. “Pleasure is a force essential for healing and liberation”. How do we apply this to our lives, to your life? Laura Cipullo, RD, CDERD says to consider starting small. Ask yourself: Can you surround yourself with just one more individual who will empower you? Can you embrace your appetite for your meal or snack, knowing that the body will be satisfied and sated? Can you set boundaries around your body, such as using your voice in the doctor’s office to make it known you choose not to be weighed? Can you celebrate your differences on the yoga mat or the subway rather than comparing? Some favorite resources to build embodiment are Rise and Rove Travel3, The Feely Human Collective4, WNDR Outdoors5, Radical Body Love – Fierce Feminist Fat Yogi @RadicalBlodyLove6 and Project Heal7, especially Camp Heal8!  Let us know what helps you to feel embodied! Share your resources!! * for personal access to the Body Trust Summit Talks and Workbooks, purchase at benourished.org/bringthesummithome * Resources Body Trust® Summit ~ Package 1 Access – Be Nourished. https://benourished.org/bt-summit-schedule/pkg1-temp-access-390uf/. Body-Trust-Summit-Day-1-Free.pdf. https://benourished.org/wp-content/uploads/2020/03/Body-Trust-Summit-Day-1-Free.pdf. Home Page | Rise & Rove. https://riseandrove.com/. The Feely Human Collective. https://feelyhuman.co/. WNDR (@wndroutdoors) • Instagram photos and videos. https://www.instagram.com/wndroutdoors/?hl=en. Radical Body Love. https://www.radicalbodylove.com/. Project HEAL. https://www.theprojectheal.org/. Camp HEAL — Project HEAL. https://www.theprojectheal.org/attend-an-event-1/2019/9/27/save-the-date-camp-heal.