stress

Do You Suffer From Disordered Eating?

Do you think about the consequence of a meal far after it’s over? Do you weigh yourself at least once a day, thrown off by the slightest change in the number? Do you restrict foods or entire food groups that limit the amount of food you consume? Do you skip meals, use laxatives, or attempt to fast? If any of this sounds familiar, you may be suffering from what’s known as disordered eating. Disordered eating includes a wide range of thoughts and behaviors that, according to the DSM-IV (a fancy diagnostic classification tool used by the medical community) don’t warrant a diagnosis of a specific eating disorder, like anorexia nervosa or bulimia. However, it should in no way be minimized or thought of as less destructive or mentally invasive. Both eating disorders and disordered eating carry harmful consequences. Because disordered eating is less “extreme” than anorexia or bulimia in terms of endangerment to life, many people, including those suffering, don’t realize the impact it has on their mental and physical health. People may begin to socially withdraw, often saying no to dinners/dates. Sometimes the suffering can manifest itself in anxiety or depression. Often, constant denial that there’s anything wrong exists. The symptoms are harder to detect than a traditional eating disorder. Because this condition is more “silent” than a traditional eating disorder, it’s less likely to picked up by family and friends. Many people suffer for far too long before realizing that the inner pain and conflict they feel isn’t “normal”. Others consider their feelings of guilt and shame to be completely normal, and live their entire lives without getting the help that is available. The Signs and Symptoms of Disordered Eating Rigidity around food and exercise regimen Feelings of guilt and shame when making what’s considered to be “poor” eating decisions Emotionally driven eating Preoccupation with food, body, and working that causes stress and negatively impacts other areas of life Dieting Misusing laxatives/diuretics/colon cleansers Denial of physical hunger and satiety, usually for the sake of losing weight How Did Disordered Eating Happen? In my opinion, disordered eating is the result of the messages we see and hear in magazines, commercials, and television that have left men and women suffering. 1200 calorie diets have been drilled into our head for years. Home economics, health class, and the science courses have failed to fully teach the science of food and relay the importance of individualized needs. We live in an “Eat this food, don’t eat that food” society, which frequently contradicts itself. Ever been told avocados are healthy, but then told they make you fat? We make 200-300 food choices per day. Without a clear understanding of what a food will do to our bodies, our perplexity intensifies. How to Recover From Disordered Eating First, you must identify that you’re living in pain, and that the pain isn’t normal. Whether that be negative self worth, obsession with food, binging, or a refusal to eat in restaurants or outside of your home. Second, accept that you’re not to blame. This is 100% not your fault. These feelings are so abundant that they can pass as the norm for many people. Social media has become a part of our routine, and with millions of messages flooding our brains daily, we’ve become more susceptible to eating disorders and disordered eating. Third, understand that it’s possible for you to improve your relationship with food and your body. If you want to get out of the messed up relationship you have with food, the power is yours. Fourth, seek help. Whether from a psychologist or a Registered Dietitian, make a plan with a health professional who can steer you in the right direction. The process of recovery may take anywhere from a month to a few years. Be patient with yourself and the process and know that you’ll soon be able to focus on the important things in life. About Lisa: Lisa Hayim, MS, RD is a Registered Dietitian and Mindful Eating Expert in New York. She holds her Master’s in Nutrition and Exercise Physiology from Columbia University. She works in private practice, helping clients and patients learn to eat real food and make choices mindfully. Lisa believes that healthy is a complete state of physical, mental, and social well being. When we nourish our bodies with whole foods and learn to be mindful, we are not only preventing and combating disease, but effortlessly learning to appreciate our bodies. Follow Lisa on Instagram @TheWellNecessities, or head to TheWellNecessities.com or plant based recipes that are 5 or less ingredients!

How Does Mandy Ingber Live a Nutritious Life?

Mandy Ingber, may be famous for being the “it” yoga guru among A-listers (her clients include hotties such as Jennifer Aniston, Kate Beckinsale and Jennifer Lawrence) but lucky for you, this fellow Capricorn (we bond over Cap traits) whom I’m lucky enough to call my friend, just released her latest book Yogalosophy for Inner Strength: 12 Weeks to Heal Your Heart and Embrace Joy (Seal Press) so you too can learn and benefit from yoga directly from this yoga star. Mandy is also The New York Times best-selling author of Yogalosophy: 28 Days to the Ultimate Mind-Body Makeover and is the creator of the yoga-hybrid DVD Yogalosophy. Mandy’s class has been awarded “Best of LA” in LA Weekly and Los Angeles Magazine. For more about this beauty, learn how she lives her most Nutritious Life: How do you DRINK UP? I love Mountain Valley Water in glass bottles. I drink at least 2 liters a day. If I workout or drink tea/coffee (I have coffee 2-3 times a week), I add 8 ounces of water per each treat beverage or 30 min work out. I also love probiotic beverages as a treat. How do you EAT EMPOWERED? I stay away from processed foods. I begin my day with a protein shake that includes my multivitamins. I alternate the base—sometimes almond milk, sometimes coconut water, or just plain water—then I add greens like kale or spinach, plus frozen mango. I also add Omega 3 fish oil. Lunch is my largest meal. I usually have a large salad with clean protein, or something like chili or soup with tons of veggies. I snack on nuts and apples with cinnamon and pink salt. Dinner is flex. Sometimes a piece of salmon and a simple vegetables. Sometimes I will do breakfast for dinner and snack on greek yogurt, fruit and nuts or scrambled eggs with rice and vegetables. It depends on how the rest of the day went down. How do you LIVE CONSCIOUSLY? Each day I meditate in the morning. I find that centering myself and clearing my mind makes the difference in my day and my ability to handle myself in a way that I can be proud of. I also write a list of things I did well, things I am grateful for and things I have no control over. How do you LOVE MORE? I try to be present with the people I encounter on a daily basis. The people at my tea place, the people on the street as I walk by. The best way that I can be in love is to be completely present. That means breathing and staying in my body. How do you NURTURE YOURSELF? I love to take a walk on the bluff near my house and watch the sunset over the ocean as often as I possibly can. I soak in a hot bath daily. I allow myself to fully feel my feelings. If I am having a bad day, I allow that. If I am not feeling up to speed, I take something off my plate. I try to be my own mom. How do you SLEEP DEEP? I turn off my electronics at least an hour prior to bedtime. I take magnesium and melatonin. I have found that I need 8 hours for sure. No exceptions. When I have trouble sleeping I listen to serene meditation music to lull me. My very favorite unwinding song is Storm of Prayers by Shaman’s Dream. How do you STRESS LESS? The phrase “How important is it?” reminds me that there are no big deals. When my behavior and actions are aligned with my own moral compass, I can handle life’s twists and turns. Although a learned skill, relaxing into what comes is the discipline I practice. Everything is as it should be, and I can trust that my life is unfolding before me in perfect order. All I need to do is stay out of the way. How do you SWEAT OFTEN? Every since I was a girl, I loved to be physical. It gets me into my body and is my dedication of gratitude for my most amazing instrument, my body! I love to spin. I actually made my mark as the original spinning teacher to sold out classes in Los Angeles, back in 1996 and through 2008. I love intensity and bringing myself through, finding my edge and getting intimate with that process. I love me some hot yoga or barre class. I go into the infrared sauna several times a week. I also love to take a fun dance class. Sweating is my life. I will trade out good hair days for sweating my a$$ off any time.

Adaptogens: Are They Legit?

by Molly Rieger, RD, NLC and Leah Silberman, RD, NLC Your morning just began and your inbox is already inundated with emails, reminding you that there’s no end in sight to your “to-do” list. You’re supposed to go grocery shopping after work, but at this rate you’ll be lucky if you even have time to eat dinner. The pressure is on figuratively and literally to get everything done AND stay healthy, as that discomfort in your sinuses is warning you that a headache is on the horizon. Your normal fix would be to pop a couple pain relievers and hope they kick in. Fast. But what if there’s a way to avoid the stress headache from coming on in the first place? Rather than turning to Western medicine to relieve the anxiety-induced pain, there may be a solution growing right in your garden. Adaptogens are a specific group of herbs that have been used for thousands of years in Chinese and Ayurvedic medicine. They’ve gained attention recently for their ability to help our bodies better cope with stress and fatigue. Today, you can find the adaptogens herbs in supplement form in the aisles of most health food stores and vitamin shops. They definitely sound appealing, but are they worth the money or are they another passing health fad? Let’s dig deeper. How do Adaptogens Work? Adaptogens work by strengthening the adrenal system and moderating stress responses. They tend to be good sources of antioxidants and anti-inflammatory agents, which helps to prevent cellular damage. When the body is under stress, it pumps out adrenaline and cortisol, two hormones that spike our blood sugar and increase our heart rate in order to face the stressor. In other words, that feeling you get when your boss throws an urgent assignment on your desk when you were about to leave for yoga. Our amazing bodies are built to slow back down again and regain homeostasis when the stress is over. (i.e. when you finish that assignment and walk out of the office feeling like a BOSS). However, when we face constant stress (and who doesn’t have at least a little daily stress), the stress response system stays turned on, potentially leading to problems such as chronic inflammation and adrenal fatigue. Adaptogens work to mitigate this response system by reducing the effects of stressors. Though it is difficult to test for adrenal fatigue, as testing is conducted in a multitude of forms—hormone testing (especially cortisol), questionnaires, or a combination of the two —there are some common symptoms that may help tip you off. For instance, someone with adrenal fatigue may experience: sugar or caffeine cravings, difficulty concentrating, high blood sugar, frequent colds, hormonal imbalances, anxiety and depression, troubling waking up, and weight gain around the abdomen. Any sound familiar?? Adaptogen supplements got their name because once they enter the body they “adapt” to the individual’s specific needs either by gently energizing or calming the body. As Dr. Frank Lipman, internationally recognized expert in the fields of Integrative and Functional Medicine, explains, “Think of adaptogens like your body’s thermostat.” They are able to calm you down or boost your energy subtly. For instance, stress may cause unwanted spikes in blood sugar. Adaptogens work to reduce this effect and stabilize blood sugar. Sounds like a better alternative to sugary energy drinks, doesn’t it? Are Adaptogens Worth Jumping On the Bandwagon? If you’re experiencing constant stress and think you might be suffering from adrenal fatigue, there’s no real downside to giving adaptogens a try. Adaptogens have been recognized by herbalists as non-toxic and safe for centuries. Since dietary supplements in general are not USDA or FDA regulated, it is up to you, the consumer, to read the ingredients carefully. While there is no one formula for an effective adaptogen, you should see at least some of the herbs below in the ingredient list: American and Asian Ginseng root Ashwagandha rootA Cordyceps Dang Shen root Eleuthero root Holy Basil herb Jiaogulan herb Licorice rhizome Reishi fungus Rhaponticum root Rhodiola root Wu Wei Zi berries/seeds (Schisandra) The impact and effectiveness of the herbs depends on how they are grown, harvested and processed as well as how the herbs are combined. As each herb has a different effect on the body, herbalists aim to create the right harmony of calming and energizing herbs to create a balancing supplement. Herbalists recommend taking adaptogen supplements for at least 3 months to fully feel the benefits. About Molly and Leah: Molly Rieger and Leah Silberman are registered dietitians and the co-founders of Tovita Nutrition, a virtual nutrition counseling and concierge service. As graduates of the NYU masters of clinical nutrition program, they combine their science and clinical backgrounds with the counseling and business skills learned at The Nutrition School.

3 Reasons Why Stress and Weight Gain Go Together

One of my clients is a model student. Her food journals are impeccable. Her hard work is admirable. If she isn’t in it to win it, nobody is. Recently we were looking at her food journal and matching it to her weight log. We noticed that over a month long period, her food, exercise, water intake and sleep seemed really stable, but one of the weeks her weight trended up 3 pounds! It wasn’t menstrual. There weren’t extra hidden peanut butter cups she didn’t cop to. It felt like a total head scratcher, but when I asked about what was going on that week, she admitted she had been covering for a vacationing colleague and her workload doubled. Her mother was dealing with medical issues and she was in the middle of college application madness with her son. All of these moving pieces really stressed her out. I reminded her, like I’m reminding you today, that if you think your weight is only a reflection of the food you eat, you are wrong. Stress packs on the pounds, just like a double cheeseburger does. Here’s Why Stress and Weight Gain Go Together: Stress affects your hormones. In a calm state, your hormones hum happily along, processing the foods you eat, regulating your sleep, managing your immune system and many more things. When you’re stressed because you’re running late or your computer just crashed, trust me your hormones aren’t maximizing your metabolism, they’re busily managing your stress responses. This leads to unbalance in your body, and weight gain is often a result. Emotional eating only works for a few minutes. When your boss yells at you, your crush is stringing you along or you’re waiting for test results, that impulse to push pretzels into your mouth comes, in part, from a biological place. Those pretzels will release the happy-hormone serotonin in your brain and give your anxiety a temporary dulling effect. Sadly for your spare tire, the effects may last longer. While eating soothes negative emotions, it’s not worth the long term consequences. Stress can steal your smile. When you are boiling with negative energy, your last instinct is to play or enjoy a laugh. Stress robs you of your sense of humor, and research shows that feeling good is positively linked with a strong immune system and better quality of life. It’s also linked to feelings of well being and, you guessed it, a lower weight. It’s impossible to get rid of all of your stress, right? So you need to spend some extra work creating a plan of action for managing it. Reading, meditating, long showers and listening to music can help you do just that. Time you spend on active stress management is uber-valuable to your health. Plus, it makes you feel good. And who doesn’t want to feel good?!