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Avoiding Binge Eating During the Holidays

Avoiding Binge Eating During the Holidays

Don’t let weight or food concerns prevent you from enjoying life and attending fun events. Turkey, stuffing, mashed potatoes, corn, sweet potatoes, rolls, green bean casserole, cranberry sauce, pumpkin pie, cookies, wine, cider…. the list goes on and on. We can pretty much predict the exact foods that will be gracing our Thanksgiving Day table, however, just because we know what to expect doesn’t mean that there aren’t other stressors to deal with. If your eating preferences, stress, or guilt about food make the holidays rough, you are not alone. Not only are there the food stressors, but family dynamics, travel, and financial burdens that increase our overall stress level- or what I like to call the metaphorical plate, around the holidays. The goal is to find enjoyment again as you take part in traditional and social food situations! Here are some tips to help you navigate holiday eating and avoid overeating or binge eating. Don’t skip meals in order to save up for the main event, rather, fuel yourself with small meals or healthy snacks throughout the day. Potluck or holiday buffet? Survey the foods and pick your favorites. Do you only get your mom’s homemade stuffing once a year? Definitely go for your favorites and think twice about more generic sides like frozen corn or boxed mashed potatoes that are around all year long. Aim for 1-2 starches, a serving of protein, and 1-2 vegetables. Choose your favorite off the dessert table and savor the taste! Make sure to stop periodically during the day to check in with yourself. Ask the questions, “How am I feeling? Am...
Food Free End of the Year Rewards!

Food Free End of the Year Rewards!

Finding Ways to Reward Yourself Without Food It seems that in the society we live in today we tend to either not reward ourselves or reward ourselves and our children with “things”.  Many of the “things” we use include food or special treats. While there is nothing wrong with celebrating with food, it can become a problem when it replaces building relationships or spending time with others.  Food is meant to be enjoyed and to fuel our bodies, and it does a great job of doing that.  We are then taught that these rewards should be very rich foods we start to associate these foods with being good, being taken care of, or succeeding. So this year when your child brings home their report card with straight A’s, or perhaps a B or a C in a class they particularly struggled with and worked hard to earn; or are on their best behavior running errands during the day; or complete their chores for the week reward them with TIME, affection, love, activities with the individual child without siblings. Give them the verbal validation of “I’m so proud of you!  I see how hard you have worked and how much time you have spent studying and it has really paid off.  Mommy and daddy are so proud of you and we love you so much.” Build up these relationships to reward hard work and good behavior, or just because! Remember you deserve rewards as well! Here is a list of some creative things to try to reward good behavior (yours or a family members) that don’t only revolve around food.  Think about...
Bobbi Boteler RD, LD, CEDRD: Helps clients and their families recover

Bobbi Boteler RD, LD, CEDRD: Helps clients and their families recover

Bobbi Boteler Continues to Support Her Clients in Eating Disorder Recovery I have had the honor of watching Bobbi blossom into an amazing nutrition professional. She started with our practice over ten years ago while she was a dietetics student at the University of Maryland. She had already been in recovery from her own eating disorder for about five years and was ready to help others begin their journey of treatment of their own eating disorder. Bobbi brings an enormous amount of knowledge, compassion and empathy into her work with clients each day. She brings enormous passion and dedication to help her clients heal from eating disorders and also helps them discover tools to help clients live a rich and meaningful life as they separate themselves from their eating disorders.   How can Bobbi help? As Bobbi helps clients face their food fears, she will help clients manage their anxiety around food and will even share meals and snacks with her clients as they learn to push past their fears and nourish themselves. Bobbi has an incredible ability to meet clients where they are and to nudge them to go outside of their comfort zone and take the next right step toward recovery, Bobbi brings such genuine caring and kindness to each session, her clients are able to tolerate and eventually even enjoy food again. Our clients LOVE Bobbi!   How does Bobbi work with a team? Bobbi is a strong, dedicated member of each client’s treatment team and spends enormous amounts of time coordinating care with physicians, psychotherapists, school counselors, psychiatrists, parents and loved ones of those struggling...
Parent Rick Deise Inspires Love, Hope and Faith: Empowered Eating Parent

Parent Rick Deise Inspires Love, Hope and Faith: Empowered Eating Parent

Family Eating Disorder Support Group We had the honor of having Rick Diese, an advocate of eating disorder recovery and president of the Eating Disorder Network of Maryland join us at our last parent support group meeting. The meeting was extremely positive and powerful. I thought it would be useful to outline some of the highlights of the meeting. Rick shared his story of what it was like for him when he realized that one of his daughters was suffering from an eating disorder. He spoke of the flood of thoughts and emotions that he experienced throughout his daughter’s recovery and how her journey helped his entire family heal. Rick has shared his story at many ANAD group meetings and graciously allowed me to post his talk on our blog to help spread the word to even more families in need of hope and healing. Here is Rick’s story: My friends, eating disorders are like puzzles – they come in a wide array of complexities and with many levels of challenge – and, most hopefully, they can be solved! Now, I wish I could say that eating disorders have a manageable number of pieces and are relatively easy to solve. The truth of the matter is that every eating disorder diagnosis is as individual as the daughter or son who is struggling with its effects. The good news is you have a wealth of highly qualified resources available in this area of the country and there has been an impressive amount of research and progress toward understanding and treating the eating disorder as well as the underlying, co-occurring disorders....
From College Girl to College Girl: The 10 Most Important Things We Learned During College

From College Girl to College Girl: The 10 Most Important Things We Learned During College

By Alex Raymond and Shelby Santin This is a throwback blog! I wrote this with my friend Shelby Santin when we were in college. I edited it a bit to make sure that it aligns with my message today. I hope you enjoy it!  Are you in college or about to start college? You may have noticed that we’ve been less active on social media the past few weeks. We took a short hiatus to celebrate our graduation! That’s right, we just graduated from the University of Maryland with a Bachelors of Science Degree in Dietetics. Real world here we come! Even though we are technically college graduates, From College Girl to College Girl still holds a special place in our hearts. To start off the summer right, we would like to share with you some (there are MANY) of the most important things we learned during college: College Girl to College Girl Tips: 1) Spend Less Time Comparing. Focus on you instead of focusing on what everyone around you is doing. Remind yourself everyday that you are unique and different. There are going to be so many opportunities to compare, but instead repeat some of your favorite positive affirmations! 2) Get enough sleep … but stay up late sometimes. “No one ever says they wished they slept more in college.” It’s true! Sure, you definitely need to make sure you are getting enough sleep to maintain your health, but when your friends are hanging out late at night, and you have to get up for an 8am… It’s okay to stay up with them every once in awhile!...

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