Navigating the Holidays for the Eating Disordered

Newsweek has a much-need article right now on "Holiday Help for Those with Eating Disorders." The tips are aimed at the families of the eating disordered. For those whose parents don't know, I hope they at least suspect, and will take the tips to heart. They are:

1. Strategize. 

"(sometimes just having such an abundance of food can trigger bulimic episodes) So plan ahead. Whether it's making some foods available or just making others less obvious."

2. Don't Force.

"Insisting that an eating-disordered family member attend the big Christmas brunch or pile on another few slices of ham can be very harmful."

3. Don't Focus on the Food.

"The season's focus on food and cooking means that people with diagnosed disorders feel that their eating habits will be watched closely, and people who are trying to hide disorders will be especially worried about being caught."

4. It's Not Personal.

"The rest of the family will dig in, so if you're a host or hostess, don't be offended if a particular guest has a light plate."

These are excellent, appropriate tips for family members, and I would have had a much easier time in years past if my family had followed them. But my family, while I assume they suspected, has never confronted me about my disordered eating habits. So, I will modify these tips for those of you in similar situations. 

1. Strategize.

This advice still applies. Start thinking now about how you will handle the holidays. In my case, I will not be spending the week surrounding Christmas with my family, but only a couple nights. I don't want to be surrounded by that much food for that extended period of a time. I realize this is not the most healthy behavior either, but right now, it's right for me.

2. Don't Force.

Plan ahead exactly what you will say if you are being pressured to eat when you're full. A simple, assertive "No, thank you, I'm not hungry," should do the trick. 

3. Don't Focus on the Food. 

The holidays are filled with downtime. I try to pack my day with activities like shopping, visiting with friends, and watching movies. If your mind is on socializing, it won't be obsessing about the food and the calories in it.

4. It's Not Personal.

If you do want to have a light plate of food, just be sure to tell the hostess how much you loved everything. In a time of year that can be so triggering for disordered eaters, you need to be prioritizing your own well-being. Your eating does not have an effect on other people.

What are your plans of attack?

Finals Stress and Your Perception of It

     

     There are a variety of forces colliding right now that could really make a college student stressed out. The economy is crashing, and I'm definitely feeling it. The weather is dull and dreary, and it makes me want to stay on the couch instead of going to the gym. And at my school, it's dead week, meaning finals are just around the corner.

     As I've discussed, we know stress can wreak havoc on a healthy diet, as it has a negative effect on health in general. We hear a lot of advice about how to deal with it. We know to get enough sleep, eat well, and take study breaks. But there are a few other ways to manage stress that are less often discussed. When we have a lot to deal with, how we handle it is all about perception.

     In small amounts, stress can actually be a good thing. According to MSNBC, moderate amounts of stress can help people perform tasks more efficiently and even improve memory. "Stress is a burst of energy," says psychiatrist Dr. Lynne Tan of Montefiore Medical Center in New York City. "It’s our body telling us what we need to do." 

     Whether we react negatively to stress depends on our perception of it. If we regard it as motivation, we won't be as bothered by it. If I consider the weather to be "bad," my mood will be down, but I've actually been using it as a reason to give myself permission to relax.

     While it may seem like the final exams comprise a huge chunk of course grades, your GPA will reflect the entire semester's worth of effort, not the "cramming" at the last minute. 

     And your GPA is not as important as your mental health. No one is going to ask you your GPA when you graduate; putting it on your resume is optional. Realize that many people take 5 years to graduate, and 12 credits a semester shouldn't be out of the question. Don't worry yourself about things that aren't going to matter 10 years from now.

     If you've had problems with disordered eating, this time of year may present new challenges, so be prepared. It may be tempting to use studying as an excuse to "forget to eat." To keep myself from doing this, I try to remind myself that starving myself will catch up with me. And I don't want to be tempted to overeat later, especially during the holiday season. Whatever your own challenges are, try to come up with an actual plan of action rather than pushing the thoughts out of your mind.

     Surviving College Life has some excellent tips for tackling finals. 

     WebMD has a list of foods to combat stress. Hint: complex carbs is a big one.

What other tips did I miss?

     

The Perfect Cold-Weather Food

In the winter, I live on soup. (It's usually salad in the summer.) I've always suspected it helps me eat less. This knowledge has finally been validated. In a study of yearlong dieters, those who regularly consumed soup lost more weight than those who didn't. Broth-based soup, not cream-based is filling, with a low calorie content. I also think it may have something to do with hydration.

My personal favorites are the vegetable soup at Panera Bread (150 calories per serving) and Wolfgang Puck's Chicken Tortilla (170 calories per cup).

I try to avoid the crackers due to the trans fat.

What are your favorites?

Photo from Dinewise.

It Is Only A Pound...

     After reading an excellent post over at the Disordered Times, I feel compelled to clarify the reasoning behind my previous post. While a one pound weight gain is not a big deal, people tend to gain and keep it on, year after year. And it's much easier to prevent than to lose. 

     If you suffer from disordered eating, realize that a one pound weight gain this year does not necessarily mean you'll do the same every year.... if you're struggling now, or are newly recovered, this year will present new challenges that you will be better equipped to deal with years down the road.

Have a healthy, happy Thanksgiving!

*Erin

Preventing Holiday Weight Gain While Home from College

    

     It's that time of the year again when newspapers begin publishing their holiday weight gain stories. They're always full of tips on how to prevent the weight the typical American gains during the season. (Average weight gain is actually only about one pound, not five like many believe.) But most of these tips are aimed at those actually doing the cooking. Chicago's "Daily Herald" has an opinion column out with some advice.

     The article says:
     "If you've been watching what you eat and have either lost weight or kept it off this year, map your strategy now for navigating the treacherous stretch from Thanksgiving to New Year's." This tip applies to college students. It's always a good idea to plan early.

     "Elevate your activity levels: Starting now, park farther from the mall or supermarket entrance. It'll be easier to find a spot, and while you're walking in you can plan out your shopping." This tip is the single most important thing one can do to prevent holiday weight gain. During Thanksgiving break, I have the all the time I need to exercise.  While our family members are rushing to the mall after work to buy presents, we have all day to go to the gym or go on walks with older family members. 

     When shopping, it's also a good idea to eat a filling breakfast before you go, and plan where you'll eat lunch. At mall food courts, Chick-fila or Subway are decent options. 

     "Volunteer at a local shelter or community organization. During this season, and with this economy, groups need volunteers to do everything from wrap gifts to serving and even delivering meals. You'll get a true holiday feeling when you help others and burn some extra calories." If you're staying in town for the holidays, this is excellent advice. But not if you're going home for the holidays. And going home is often where the real trouble starts... In my small town, it's so boring. To combat this boredom, I try to make plans with friends from high school I don't see very often.

     "Eat before you eat: Before you go to a holiday party, eat something light, like an apple or pear (they're both in season). You won't be hungry when you arrive and you'll make better eating decisions when your stomach isn't rumbling." Good point. However, realize that an apple or pear isn't going to satisfy a craving for pumpkin pie. If you're really craving something, allow yourself to have it and prevent the craving from returning with a vengeance later. 

     It's also worth noting that on Thanksgiving day, I am always the only one in my family who eats breakfast... and I'm also usually the only one who doesn't go back for seconds and thirds, as well. 

     "Don't diet on Jan. 1: If you make eating decisions thinking that you're going to go back to or begin a weight-loss program after the first of the year, you're giving yourself permission to eat too much now. So get those thoughts out of your head right now." In my disordered eating days, I was always setting a date. Decide to be healthy now, not to be skinny then.

     "Think whole grains: Making stuffing for Thanksgiving dinner? Consider using whole grain, whole wheat bread cubes." The problem with the holidays for college kids is that we're usually not the ones making the dinner. Sure, we can make suggestions, but is Grandma really going to listen? It's probably a more realistic idea to fill most of your plate with vegetables and turkey and eat starches like mashed potatoes and biscuits in moderation.

     If you are cooking, WebMD suggests

• Use fat-free chicken broth to baste the turkey and make gravy.
  
• Use fruit purees instead of oil in baked goods.
  
• Reduce oil and butter wherever you can.
  
• Try plain yogurt or fat-free sour cream in creamy dips, mashed potatoes, and casseroles.
  

     Consider steaming your vegetables instead of having a green bean casserole. Or a green bean salad. Choose pumpkin pie over more calorie-dense, nutritionally-lacking desserts. 

     "Go skinny dipping: Bring a platter of colorful, fresh vegetables and low-calorie dip to the party." College kids are going to different kinds of parties than older people. But the last time I had a party, I actually did provide a vegetable tray and it was actually a big hit.

     "Pass on the nog: A jigger (1.5 ounces) of any 80-proof liquor (gin, rum, brandy, whiskey) delivers almost 100 calories - before adding any mix. A cup of spiked eggnog delivers an astounding 400 calories." Eggnog is just asking for it, unless you really love it and want to indulge. If you don't have a strong preference, a few glasses of wine is not going to derail your diet. 

     "If you're still hungry after your first pass, wait 15 minutes before returning to the buffet."

Of course.

     If you've dealt with disordered eating, and going home is a trigger for you, begin a plan of attack now. What will you do if you feel the urge to binge? Keep yourself busy by making plans for shopping and movies with high school friends. Ask your parents to have healthy foods available for you. If I didn't ask, mine never would, and being surrounded by the junk foods they normally keep in the kitchen makes me nervous. Don't feel obligated to spend the whole week at home if it makes you uncomfortable.

     So what are some other good tips for the holidays?

Photo courtesy of CarbonNYC

High Levels of Fructose May Lead To Overeating

       A recent study from the University of Florida found that rats who ate a diet high in fructose developed leptin resistance, a condition that contributes to overeating. 
     Leptin is a hormone that signals fullness.
     When the rats were given a high-fat, high-calorie diet, the leptin resistant group gained more weight than the others.

     If these results are applicable to humans, they help shed some light on the obesity epidemic in our country. Added sugars are in everything!

     Fructose can be added or natural in foods.

     It's in fruits and fruit juices, cured or breaded meats, sweetened milk, honey, and 

maple syrup, some vegetables and some bread and cereal products, according to the Mayo Clinic.
     It’s also in soft drinks, pastries, ketchup, jellies and many processed foods, according to 

Science Daily.

       In food label ingredient lists, sucrose also refers to fructose. Sucrose is white sugar, which contains fructose.
     Of course, high-fructose corn syrup is also major source of fructose. It represents over 40% of the caloric sweeteners added to foods and beverages, according to the American Journal of Clinical Nutrition.
     But for those who decide to watch fructose consumption, it's important to not focus solely on high-fructose corn syrup.
     If someone is specifically trying to avoid high-fructose corn syrup, they may reject a product that contains it for another food with a different type of added sugar.
     If you regularly go out to eat at certain restaurants, look at the ingredients lists available at some restaurants’ websites. For instance, at Burger King’s site, high-fructose corn syrup is listed as an ingredient in the sandwich buns and Tendergrill chicken filet.
     Websites that provided nutrition information, like NutritionData.com are also helpful.
     The easiest way to limit fructose is to quit drinking soft drinks.
     Another convenient method would be to switch out reduced-fat or fat-free salad dressings, very high in fructose, for more satiating, regular versions.
     If craving sugar, have some. 
     But if you don’t specifically want something sweet, it might be wise to get an idea of how much fructose you're actually consuming.

What Are You Really Craving?

      Did other colleges just get done with midterms too? Between 4 extracurriculars, my graduate assistantship, and school, I already had to make a concerted effort to blog. I posted way more regularly in the summer, and my blog is aimed at students in college! Then, in the lead-up to midterms, Student Body got even more neglected . Sorry it's been so long!

     I've heard from a few new readers! Thanks for commenting. I hope you look through the categories on the left and find posts that have covered areas of concern. If there's anything you'd like to see covered, please let me know.

     Right now, I'm struggling with recognition of true hunger. I mentioned in my previous post that studying makes me hungry. Since then, I've realized that there is more to it than that.

     Mid-study session, I often feel the urge for a snack. I explained before that mental exertion actually has been shown to lead to hunger. However, I've noticed that a lot of times, I am craving something other than food. For instance, I'm tired, and my body needs to rest. If I don't sleep, I turn to food. 

     It could be simply a need to ease my mind. It might be just a wish to let loose and have fun for a moment, or be social, or just process what I'm learning. But when I'm in study mode, I don't like to give myself permission to take a break. I prefer to plow through and finish, then rest at the end of the day. Yet for some reason, I do give myself permission if it is to eat. After all, I can't just let myself skip meals all day, or I would binge at the end of the day. So I let myself stop, but only if it's for a "good" reason, like eating.

     The problem with this kind of thinking is that there's nothing wrong with taking a break to nap, or relax, or talk, or whatever. Taking a moment for my mental health is just as legitimate as taking time to eat. Food is a necessity, but so is allowing myself to be happy.

     So my goal is to change this kind of thinking, and ask myself what it is that I'm really craving when I start thinking about a snack. I'll let you know how it goes....