The carbohydrates in food have a massive impact on our ability to lose weight and there seems to be so much misinformation surrounding this macronutrient.



When someone decides to lose weight whether it is for summer, an event or simply to improve their health, one of the first changes they consider making is to their eating habits. The carbohydrates in food is definitely an area that needs to be considered.



Once the decision to lose weight is made, the next step taken is to research their possible diet options. This may involve speaking with people, reading magazine articles or visiting their local book store to try and find the ‘Holy Grail’ of diets- the diet that is guaranteed to shed the fat off their body quickly and with little effort.



Of course a diet-only approach to fat loss is futile in itself but to make matters worse, dieters often become hopelessly confused about what to eat for the best results. Should they reduce their fat intake? Cut out all their carbohydrates? Only eat soup for a few days? Eat based on their blood type? Follow a de-tox diet? Liver cleansing? The options are endless.



The area that probably has dieters baffled the most is the issue of carbohydrates in food. Currently there are two dominant schools of thought when it comes to carbohydrate consumption.



On the one hand, we have dietitians and nutritionists telling us for the last 20 years that the carbohydrates in food don’t make us fat. This view is clearly stated in their promotion of the USDA’s Food Pyramid and in more recent times, The Australian Guide to Healthy Eating.



Both of these food guides recommend the majority of food intake come from refined carbohydrate sources, like bread, pasta, rice, cereals and other grain-based food products.



In fact, the USDA Food Pyramid recommends we eat 6-11 serves a day of these carbohydrate sources in order to have a healthy diet! The advocates of this style of eating are often heard to say things like, ‘The carbohydrates in food doesn’t make you fat, it is what you put on the food that makes you fat.’ Examples include, sour cream on potatoes or butter on bread.



On the other hand, there are the advocates of low-carb diets. Popularised by Dr Robert Atkins in the 70’s (even though their use has been documented for at least 150 years), low-carb eating appears to be experiencing a re-surgence. This is due mainly to the fact that many Hollywood celebrities have confessed to using them to achieve their movie-star bodies.



As a result, the market is being flooded with low-carb diet books and an amazing array of low-carb products, including meal replacement bars, cookies, muffin mixes, cereal products, pizza bases and many others. Often these diets allow an almost unlimited amount of food so long as carbohydrates are restricted.



These diametrically opposed views often leave people hopelessly confused about what to eat to achieve maximum weight loss. In this article I hope to clear up the confusion about carbohydrates in food so you can enjoy your food whilst at the same time lose all the body fat you want.



Insulin and glucagon

In considering the carbohydrates in food and its affect on our body fat stores, we must firstly understand the function of two hormones, insulin and glucagon.



Both of these hormones are produced by the pancreas (an organ that sits behind the stomach) and work in concert to regulate our blood glucose level. For example, when our blood glucose level rises (after a meal), insulin is the hormone responsible for storing the glucose and normalising the blood glucose level. When the blood glucose level falls, glucagon promotes the release of glucose from the liver, bringing the level back up again.



For fat loss to occur, insulin release must be minimised as much as possible because of the effects it has in the body, which include:



• Promotes the storage of nutrients in cells (positive effect- anabolic).


• Promotes the storage of fat in the adipocytes (fat cells).


• Promotes the uptakes of glucose into the adipocytes and their conversion into fat.


• Increases the activity of fat manufacturing and fat storing and enzymes (lipoprotein lipase - LPL and fatty acid synthase - FAS).


• Inhibits the release of fat from the adipocytes (it stops fat burning).




Insulin is released as a result of mainly two factors and the amount of insulin released is in direct proportion to these two factors.



• The size of a meal.


• The amount of glucose in the bloodstream.




Accordingly, eating smaller, more frequent meals may help to reduce the insulin response (i.e. eat 5 or 6 small meals a day).



Also, regulating the amount of glucose entering the bloodstream will help. This may be achieved by:



• Reducing the portion of carbohydrate in each meal.


• Emphasising low Glycaemic Index (GI) carbohydrates.


• Emphasising low-density carbohydrates.


• Ensuring each meal contains a portion of protein, fat and fibre as well as carbohydrate.




Reducing the portion of carbohydrate in each meal

Since insulin is released in response to an increase in blood glucose and fat loss will be maximised if insulin is low, people may be forgiven for thinking that a low-carb diet is the answer.



Whilst it is true that these diets do promote fat loss, I do not recommend them for the following reasons:



• They are too hard to sustain long-term.


• They may lead to deficiency diseases due to their avoidance of fruits and vegetables.


• They may negatively affect bodily functions due to a reduced fibre intake and possible high intakes of saturated fat and cholesterol.




Despite the possible negative consequences of low-carb diets, the overall philosophy of reduced insulin response is sound. Therefore, people wanting to lose bodyfat should reduce (without eliminating) their portion sizes of carbohydrate in every meal.



Emphasising low Glycaemic Index (GI) carbohydrates

The GI is a score given to foods based on how rapidly the carbohydrates in food causes a rise in blood glucose after being consumed. A high GI means the food causes a rapid rise in blood glucose and a low GI means the food causes a more sustained release of glucose into the bloodstream.



Since a rise in blood glucose promotes insulin release we should emphasise low GI carbohydrates in our diet.



Emphasising low-density carbohydrates

Carbohydrate density describes the amount of carbohydrate a food contains per serve. For example, pasta (high-density) contains 76.5 grams of carbohydrate per 100 grams whilst broccoli contains a minuscule 0.5 grams per 100 grams. Obviously the greater the carbohydrate density the greater the likelihood of the food causing a rapid rise in blood glucose, and in turn, insulin as well.



Ensuring each meal contains a portion of protein, fat and fibre

Not only does having protein, fat and fibre with the carbohydrates ensure a more ‘nutritionally complete’ meal but these nutrients also have the effect of slowing down the absorption rate of the carbohydrates, which allows a more sustained release of glucose into the bloodstream and therefore a reduced insulin response.



Quite often people will have a piece of fruit, a diet yoghurt or a low-fat muffin for their mid-morning or mid-afternoon meal in their quest to lose body fat.



Unfortunately, these foods alone don’t provide an adequate amount of all the nutrients required by the body and may also cause a rapid rise in blood glucose, halting fat loss

in its tracks!



As a result, these foods should only be consumed with other foods to ensure a complete meal. For example, have a piece of fruit with some nuts, mix a small amount of cottage cheese with the yoghurt (it doesn’t taste that bad- honest!) or have a low-fat muffin with a protein shake.



From this information it is safe to conclude that following a diet based on the Food Pyramid or the Australian Guide to Healthy Eating isn’t the best way to assist your weight loss efforts. Furthermore, a big question to ask yourself is this:



‘Since the Food Pyramid was designed by the United States Department of Agriculture (USDA), do their interest lie in looking after your health or in supporting the economy?’



[NOTE: The base of the Food Pyramid recommends 6-11 serves a day of high density, mostly high GI, refined, grain-based carbohydrates.]



In summary, your weight loss efforts will be greatly improved by consuming carbohydrates in food in the following way:



• Eat smaller, more frequent meals.


• Reduce your portion size of carbohydrate without eliminating it.


• Ensure all meals contain portions of carbohydrate, protein, fat and fibre.


• Slow the passage of glucose into the bloodstream by emphasising low-density and low GI carbohydrates.




If you make an effort to ensure these recommendations are followed every day with regards to carbohydrates in food, you can literally watch the fat melt off your body! Go for it!

Everyone is stressed out most of the time. Between work, family and social pressures,



Managing stress can be hard to do. Your anxious thoughts bring about negative emotions that cause your brain to release certain hormones which can all negatively impact our weight. All this anxiety brought about by our thoughts, feelings and emotions is bad for us. As you may know, stress can raise blood pressure, diminish your sex drive and make your blood boil if caught in rush hour traffic.



It is very important that you realize that stress is one of the biggest factors in determining your weight as well.



Here’s why:



Stress changes your body due to two hormones, adrenaline and cortisol. Imagine adrenaline being like lighter fluid and cortisol being like charcoal. Adrenaline takes the blood sugar immediately available and quickly burns it allowing you to fight or flee from the stressful situation. Cortisol fuels the fire so that you have more energy to burn. The problem is, whatever excess sugar remains in your blood gets stored in your belly as FAT.



Each time your anxiety levels increase, more belly fat accumulates. In one study done at Yale, women who were most susceptible to stress had both higher levels of cortisol and more abdominal fat than non-stressed women. The stressed out women stored fat primarily in their bellies.



Lack of sleep keeps your stress levels and your weight up as well. A University of Chicago study showed that men who slept only 4 hours/night had cortisol levels about 37% higher than men who slept a full 8 hours. Remember, increased cortisol equals more belly fat.



Another U of Chicago study showed that men who received a deep quality of sleep secreted about 65% more Human Growth Hormone (HGH) that men who didn’t get the quality sleep. HGH is important because it helps prevent muscle loss and more muscle mass helps you burn calories and maintain a constantly burning metabolism.



So, we need to learn to embrace the stress in our lives and start making it work in our favor. Some stress (eustress) is good, too much is bad. Controlling it is the key. Here are some very easy tools to use to bring down your stress levels daily:



1. Use your Yoga breath for one minute— Sit up straight, Inhale deeply through your nose, hold the breath for the same amount of time that you took the breath in, then exhale through the nose and the back of the throat for the same amount of time.



2. For one minute– close your eyes and think of a time when you laughed so hard you almost wet your pants. keep that thought for one minute, then relax and smile.



3. Lie down on your back and place your hands on your tummy, take a deep breath, blow up the tummy, then on the exhalation draw the belly deep into your body. Then stay there with your eyes closed for one minute.



4. Journal for one minute– journal all the things in your life that you are thankful for.



All of these very easy tools will help you, they can be done almost anywhere, some even in your car. So Be happy and De-stress!!



Best of all no more unwanted belly fat!

People who drink diet soft drinks don’t lose weight. In fact, they gain weight, per recent studies. The findings come from eight years of data collected by Sharon P. Fowler, MPH, and colleagues at the University of Texas Health Science Center, San Antonio.



It is not surprising that total soft drink use was linked to overweight and obesity. However, the surprise was that the risk of obesity was even higher among people who drank only diet soft drinks. In fact, when the researchers took a closer look at their data, they found that nearly all the obesity risk from soft drinks came from diet sodas.



“There was a 41 percent increase in risk of being overweight for every can or bottle of diet soft drink a person consumes each day,” Fowler says.



More Diet Drinks, More Weight Gain



Fowler’s team looked at seven to eight years of data on 1,550 Mexican-American and non-Hispanic white Americans aged 25 to 64. Of the 622 study participants who were of normal weight at the beginning of the study, about a third became overweight or obese.



For regular soft-drink drinkers, the risk of becoming overweight or obese was:

· 26 percent for up to 1/2 can each day

· 30.4 percent for 1/2 to one can each day

· 32.8 percent for 1 to 2 cans each day

· 47.2 percent for more than 2 cans each day.



For diet soft-drink drinkers, the risk of becoming overweight or obese was:

· 36.5 percent for up to 1/2 can each day

· 37.5 percent for 1/2 to one can each day

· 54.5 percent for 1 to 2 cans each day

· 57.1 percent for more than 2 cans each day.



For each can of diet soft drink consumed each day, a person’s risk of obesity went up 41 percent.



A study of this kind does not prove that diet soda causes obesity. More likely, it shows that something linked to diet soda drinking is also linked to obesity. One possible part of the explanation is that people who see they are beginning to gain weight may be more likely to switch from regular to diet soda. But despite their switching, their weight may continue to grow for other reasons. So diet soft drink use is a marker for overweight and obesity.





Why?



Take a look at what your eating, not just what you are drinking. Have you ever noticed people who order the biggest burger and fries and then choose a diet soda?

Soft drinks by themselves are not the root of America’s obesity problem. If you don’t do anything else but switch to a diet soft drink, you are not going to lose weight.



Perhaps our bodies are smarter than we think. People think they can fool the body, but the body isn’t fooled. If you are not giving your body the calories you promised it, your body will retaliate by wanting more calories. Some studies suggest that diet soft drinks stimulate appetite.



The Theories:



The Confusion Factor: When you use artificial sweeteners, you and your brain become confused about the calorie content of the food you eat. You may actually find yourself eating more in an effort to satisfy an internal urge, and this urge may be related to the assumed “fact” that the sweet dose you just drank didn’t have that many calories, so neither does this cinnamon roll. Actually, before artificial sweeteners, our bodies were pretty good at relating calorie content to food based on the sweetness. This development of internal calorie estimating occurs in childhood. Early use of artificial sweeteners could cause over ingesting of sweet foods later in life, and therefore struggles with weight.



The Sugar Trap: The body is very complicated and has a huge number of inter-related, synergistic processes that respond to stimuli. It has learned to begin various body processes when something sweet is detected. The digestive system is prepared to receive a certain type of fuel, but when you ingest artificial sweeteners, our system gets confused and our internal messengers start “asking” for food. This is the trap. You end up ingesting the calories anyway.



Caffeine and Dehydration: Many of the artificially sweetened drinks we consume contain caffeine. Caffeine is a diuretic, which means it dehydrates you by causing your body to lose water. When you are dehydrated, your body’s metabolism slows down. This means that your body functions on fewer calories, and the rest is stored as fat. As you could imagine, this will lead to weight gain, not loss.



The Bottom Line:



Avoid artificial sweeteners and diet sodas. Replace artificially sweetened beverages with water to best fuel your body and assist in weight loss. If you crave something sweet to drink, opt for 100% fruit juice.

Are you healthy or do you want to be healthy?



That is the question! The answer has to come from you. Not just in the form of words, but also in the form of a decision followed by action.



Good health. Is that alive and well in the United States these days? In 1976, the obesity rate was so low in the US, that in a survey that was done, it couldn’t even calculate a percentage of obese people vs. healthy people. It was an oddity to see a 300 - 400 pound person. Today, the lowest obesity percentage recorded is in Colorado, which shows a less than 15 obesity rate. The highest state has an obesity rate of over 30! It is not uncommon to see or read about or hear about a 300 - 400 pound person DAILY any longer! It is projected, that if the obesity rate continues to grow at the current rate, that by 2048 the U.S. will have a 100 obesity rate! Is that possible? How did we get here? Is there a way to get back?



Let’s look at the solution. First and foremost, you must make a decision. To be healthy or not to be? That is the question you must WANT to answer. I am going to share with you some basic steps to take in order to get on the path of good health. These 5 steps will get you started:



1) Change the water that you drink.

Drink distilled water with trace minerals.



2) Stop drinking soft drinks. At the very least cut back drastically. All soft drinks, especially diet soft drinks, should be avoided.



3) Change the order of how you eat your meals. I am not saying to change your diet over night, that is hard and can be discouraging. Just eat your proteins, starchy carbs, and simple carbs before 3 pm. After 3 pm eat only fibrous carbs, fish, chicken and salads. It is best to eat 6 meals per day. Each meal should contain a carb, a protein, an a fatty acid. Why? You may ask. It takes about 1 - 2 hours to digest a carb, about 2 - 4 hours to digest a protein, and about 3 - 6 hours to digest a fatty acid. With the constant digestion process, you are BURNING calories and keeping your blood sugar level from spiking, (a carb alone will spike your blood sugar level) and avoiding the energy crash afterwards.



4) Do some sort of physical cardio workout 3 times/week for 20 minutes. Walk briskly, jog, or an aerobic exercise with resistance.



5) Get the proper amount of nutrients into your body through supplements. Nutrition that targets your whole body, in 3 parts, is best. A greens supplement that will build your immune system by balancing your pH level. An antioxidant supplement that will boost your antioxidant levels to fight free radical damage to your cells. Finally a supplement of L Arginine (5000 milligrams per dose) to clean out your arteries and increase the flow of the healthy blood that the previous 2 supplements produce to the body’s extremeties.



These 5 simple things can work wonders for your health and produce great results for fat loss, not just weight loss, but fat loss!



In order to fully benefit from the first 4 steps, you must go through an increased consumption protocol of the supplements. Here is what is recommended:



Take the L Arginine product 4 times a day for 2 weeks, then 2 times a day afterward (also take the L arginine product 20 minutes before you do your workout).



Take the greens product 3 times a day for 2 weeks, then 1 - 2 times a day afterwards.



Take the antioxidant rich supplement 2 times per day everyday.



There you have it. Simple to do, but a challenge to change and to continue. You will see results if you stick with it. Take the challenge: do this for 90 days and see the results for yourself.



You are not trying to change your whole diet all at once here. Changing the way you eat, what you eat and how you eat it takes time, so don t try to change everything overnight. You can find great meal plans anywhere on line and you should, but that is something that will be easier for you to do by the end of this 90 day challenge.



Remember, always consult your physician before starting any exercise program.

Never in my professional life as a dietitian have I seen such a silent, sad, suffering disease as that of anorexia nervosa. This is truly an all-consuming mental and emotional disease that not only consumes the person who it attacks but also everyone he or she comes into contact with.



The problem with anorexia nervosa is that it is not a loud disease, it is not an acute disease, one which brings you into the hospital quickly like appendicitis might, nor is it necessarily immediately obvious that someone has this disease. It is he exact opposite of obesity, and it too can be a killer.



I currently have a patient at the hospital, she is 5′1″ and she entered weighing a miniscule 55 pounds, or approximately 52-53% of her Ideal Body Weight.



She is 20 years old.



What you don’t see when you walk into her room is a happy go-lucky girl, what you won’t see is a smile, what you won’t see is color or joy.



No, what you will see when you walk into her room is a girl who says she is 20 years old yet appears as though she is 100. Her eyes look far larger than should be “humanly” allowed, eyes that stare at you longingly and fearfully.



As the dietitian, to her I am both the devil and best friend.



I am the one person in the hospital who can sympathize with her desire to know how many calories are in various foods, how much fat, and how much salt. I am the one person who understands how to put a meal plan together, and for that I am her best friend.



Yet, I am also the devil, because to her I represent everything she does not want. She knows I can recommend to doctors that she be forced to eat at least 300 calories per meal for a grand total of 900 calories a day, or that if she can’t, then I can devise a plan to feed her through an IV the calories she so desperately needs before her body decides to end its life completely.



What she sees when she looks in a mirror is a “fat” girl, someone who if she eats is not perfect, is not loveable, and is a failure. She sees someone who needs to lose ALL weight. I have never seen anyone so afraid of a calorie, of a grape, of life-providing water.



What I have is a girl before me, refusing to drink even 1 cup of water, because she knows if she does and steps on the scale, she’ll have “gained” weight.



While most of us could eat or drink 50 calories, about the equivalent of 1/2 cup of milk, 1/2 cup of grapes, or 1/2 cup of applesauce in a matter of seconds, could take her all day, a full 12-24 hours to eat or drink.



Now, I understand I have just described the worst of the worst of anorexic behavior, yet, it’s a downward spiral.



Silent Sad Suffering.



This disease typically begins during purberty when a girl normally puts on a significant amount of weight because of hormonal surges and of course well, puberty. This is scary and if someone does not understand what is going on can become extremely devastating, what with the harsh words other kids and teenagers say.



So, to feel better, a boy or girl may decide to lose weight and begin to cut back on foods, food groups, or exercise a little more. For parents, it is hard to decipher normal teenage behavior from behaviors that slowly become more dangerous. Also, as a parent, what role should you have in determining what or how much your child is eating? These are difficult questions.



But, it is so devastatingly sad to walk into a room with a girl who is on the brink of death and cannot cognitively see that, all she can focus on is the number on the scale, the size of her wrists, the circumference of her thighs, and the image she sees in the mirror.



What happens when the number gets too low? Silent Sad Suffering, and eventually death.

RESISTANCE: noun - the act or power of resisting, opposing, or withstanding

OBEDIENCE: noun - the act or practice of obeying; dutiful or submissive compliance.



As a recovered therapist I know that with eating disorders, these definitions are often applied with the wrong intent. When living life with an eating disorder, obedience is definitely a skill that is mastered. By strictly adhering to all of the rules and protocols an eating disordered mind has set up, we live a life of total compliance. From how many times we must cut our food to what plate we must eat it on, there is no room for error when following food rules. The same goes for myriad other rules we make for ourselves regarding our body and our being. Coupled with this obedience is extreme resistance. There is no end to what our eating disorder voice can persuade us to resist. It may tell us that certain foods are bad, that we are bad, that pleasure equals pain and on and on. There is often a sense of pride and accomplishment that comes from withstanding all number of things.



In my practice, I encourage clients to switch the relationship between resistance and obedience. By allowing ourselves to resist the real enemy – disordered eating and the eating disorder voice – we are tuning into our soul self and pledging obedience to that self. This may be difficult at first because you may believe that you lack a soul or healthy self or you may confuse the eating disorder self with the healthy self. We are all born with a soul, healthy self, but it often becomes tainted by cultural pressures and psychological problems among other things, and thus the e.d. self is born. To begin recognizing the difference between healthy self and e.d. self, I have clients write down their eating disorder thoughts. I ask them to bring these journals into session so that together we can begin talking back to the e.d. voice, thus introducing the healthy voice. If a client struggles to recognize their healthy voice, I might have them think about what they would tell a child who is afraid to eat ice cream for fear of getting fat. Any number of similar scenarios can be helpful in accessing the healthy voice. After practicing in session and with my support, clients are then able to do this own their own. At times, they may still give in to these thoughts and engage in their e.d. behaviors. But eventually, these thoughts occupy less space and therefore have less power.



It is important for clients not to get discouraged by the e.d thoughts. The path to recovery is distinguishing between what is the healthy voice and what is not, and then to adhere to that soul voice. Obedience is not a bad thing if you choose the right master. Resisting the eating disorder voice is obedience to the soul, healthy self. Let your soul be your master and resist the tyranny of the eating disorder.



*First Published in the Gurze Spirituality Blog.

Anxiety disorders are a group of psychological disorders characterized by debilitating anxiety that interferes with a person’s functioning. The following explores the connection between starvation eating disorders, core anxiety, weight obsessions, and compulsions. Beyond the relationship between starving oneself and anxiety, there is a risk for a person with a starvation eating disorder of having a true anxiety disorder that is separate from an eating disorder.



Not surprisingly, the anxiety disorder most associated with starvation eating disorders is obsessive-compulsive disorder. In addition, panic disorder and social phobia are also seen in people who have starvation eating disorders. Because this association goes beyond the effects of starvation, it’s important to include a short discussion about each of these anxiety disorders.





OBSESSIVE-COMPULSIVE DISORDER



Despite the similarity in names, obsessive-compulsive disorder (OCD) and the obsessive-compulsive personality traits discussed thus far are distinct from each other. OCD is a true anxiety disorder involving behaviors such as compulsive hand washing or checking. People with OCD may engage in these behaviors so often that there is little time for anything else.



OCD with contamination fear is a good example of such interference. Imagine being as afraid of germs as you are of gaining weight. The fear of germs leads to compulsive hand washing and hours of cleaning.



Hand washing fifty or more times a day, scrubbing the body in the shower for more than an hour, even using bleach to clean the skin are not uncommon activities for someone with OCD. In addition, people who suffer with contamination OCD often spend hours cleaning their homes, frequently cleaning and recleaning the same area of the house over and over. Similarly people who suffer with the checking types of OCD spend hours checking doors, windows, stoves, and even drive back and forth over the same part of a road to make sure they haven’t run over something.

Symptoms of OCD are seen in people with very low weight but also in people who have recovered from their starvation eating disorder and are completely weight restored. OCD is also seen more often in people with starvation eating disorders than in people with other types of eating disorders, indicating a relationship between OCD and starvation eating disorders (Godart et al. 2006).



Even though the obsessive and compulsive personality traits common in people with starvation eating disorders are not the same as symptoms of OCD, the combination of these personality traits and low weight can make it look like someone has true OCD. Further, obsessive or compulsive personality traits (like harm avoidance) may make someone more susceptible to developing OCD. For these reasons, it is very hard to know if someone who is starving has OCD in addition to a starvation eating disorder, so if you have symptoms of OCD, you will probably have to wait until you gain weight to determine if you really have true OCD.



PANIC DISORDER



The defining feature of panic disorder is fear of anxiety, specifically, fear of the strong physical manifestation of anxiety, called a panic attack. Panic attacks are characterized by symptoms like racing or pounding heart, difficulty breathing, and feeling dizzy. People with panic disorder become so concerned that they might have a panic attack that they start avoiding any situation that might trigger panic. This avoidance can result in being afraid even to leave the house. Panic disorder is seen in people with starvation eating disorders and also in people with bulimia. Interestingly, the risk for panic disorder is not increased for people who have a binge-eating disorder (Godart et al. 2006).



SOCIAL PHOBIA



Social phobia involves feeling so embarrassed in social situations that the social phobic person avoids all or most social situations. This avoidance causes an isolation that can result in significant impairment.

Like OCD, social phobia is associated with starvation eating disorders and is seen less often in people with other types of eating disorders. Like OCD and panic disorder, social phobia can persist after weight gain (Godart et al. 2006).



HOW DO YOU KNOW IF YOU HAVE AN ANXIETY DISORDER?



Because the symptoms of OCD, panic disorder, and social phobia can be associated with low weight, it can be hard to determine if you have an anxiety disorder separate from your starvation eating disorder.

The bottom line is this: as with depression, you have to gain weight before it can be determined if you have an anxiety disorder. If the symptoms persist after you have gained weight, you may need treatment for one of these anxiety disorders. As with treatment for depression, weight gain should come first.



TO SUM UP



Starvation eating disorders are powered by anxiety. Understanding what being thin means for you can help you understand your core anxiety. Core anxiety is the innermost layer of anxiety. Core anxiety can be so powerful that it leads to obsessive thinking. Obsessive thinking leads to compulsive behaviors, which are an attempt to escape the anxiety. The obsessions with weight and shape take over, and compulsive starvation eating disorder behaviors (like overexercising) consume large amounts of time. In this way, time that might have been spent with family or friends or doing other important things is spent maintaining the starvation eating disorder.

You should now have a basic understanding of starvation eating disorders and be ready to move to stage II. The chapters in stage II will prepare you for weight restoration by giving you the opportunity to strengthen your commitment, pull together a support team to help you get well, and explore what is involved in successful treatment by looking at treatment components.

Do you obsess about your appearance?



Do you feel guilty after you eat?



Do you feel “fat” one day and thin the next?



Are you unrealistic about your body size and shape?



If you answer “Yes” to these questions you may have challenges with body image.





What Do We Mean By Body Image



Body image is complex and multi-dimensional. It involves emotions, perception, personal history, social context, sensations and physiology. Body image is influenced by messages in childhood, our health and illness history, ethnic or cultural identity and our relationships. It reflects how we see ourselves, how we think others see us, and how we physically feel living in our body.



Cultural Influences to Body Image Development



Today’s culture bombards us with images and messages about perfection. The media and advertising industries sell us the idea that we will be rewarded if we achieve an idealized standard of beauty. The myth is that we can look like the models we see in the ads if we buy this product, try that diet, or go on the next exercise regime.



The fashion industry is brilliant at convincing us that our next purchase will create the improvement we need in order to feel attractive and likable. What we are really being sold is a sense of inadequacy and defeat. We can never achieve those idealized looks because they are not real. They are airbrushed, digitalized and fake images. In spite of these facts, we remain under the influence and buy in.





The Influence from Family and Peers



Many beliefs and feelings about our bodies were shaped by early childhood experiences and may still be frozen in time. Before we developed language, we perceived ourselves and our environment through touch, sight and sound. We relaxed when touched and talked to lovingly, and we tightened when touched and talked to aggressively. Negative body image can result from early experiences of body deprivation when needs get frustrated or unmet (i.e. hunger, sleep, physical comfort, etc). The opposite is also true. Positive body image can result from sufficient attention to core needs, being treated with compassion, and feeling physically safe and protected.



Family stories can contribute to how we see ourselves in our bodies. If we are told that we look like Aunt Sally who was small and frail, we may have a sense that we, too, are frail, even if we aren’t. In addition, histories of illnesses and surgeries can cause trauma and influence us to feel like our bodies are defective.



Biology also plays a role. We come in all sizes. Some of us are big-boned or small-boned, tall or short. How our environment responds to these givens, and how we relate to the responses, has an effect on our body image. Being the shortest or the tallest person in the grade, being the fastest or slowest, keeping “baby fat,” carrying weight before growth spurts, having a narrow or wide frame, being teased, bullied or criticized for our appearance, succeeding or not succeeding at sports … all these ways of being ourselves in our natural bodies has an impact on how others respond to us and how we then perceive ourselves.



Why Body Image Is Hard To Change



Our brain has a filtering system that determines what information gets recognized and how that information gets interpreted. Filters organize what we notice, what we attend to, what we remember, and then what we believe. If we believe that we are unattractive and someone tells us differently, we are likely to dismiss the feedback and consider it simply an exception to the rule. We don’t consider that our mindset is a result of our mind’s filtering system and not necessarily a reflection of an objective reality.



Negative body image is hard to change, but it can be done. Our brain patterns can change when we practice new ways of thinking and behaving that break the old patterns and establish new ones. We can actually change our brains over time.



Positive body image doesn’t require that we love and be thrilled with every aspect of our physical being. It requires a willingness to maintain an attitude of self-acceptance, self compassion, and the hard work of replacing body criticism with neutral language that promotes self-esteem.



Tips For Creating A Healthy Body Image



1) Question whether or not the body image that you have today is current with the reality of your body shape and size. You may be carrying a child’s image of yourself that is no longer appropriate in the here and now. For example, if you had been a chubby child and are now slim, you may still be feeling chubby even when you are not.



2) Become aware of perfectionism. Stop comparing yourself to idealized images.



3) Resist comparing your body to others. Be realistic about your body size and shape and your genetic predisposition.



4) Identify one part of your body that you like or feel friendly towards. Appreciate this body part for all that it has done for you. You might say a gratitude prayer for it.



5) Pay attention to the people around you and whether or not they support you to hold a positive body image. Do your friends think it’s funny to kid you about your weight? Your nose? Your big hands? Be assertive for yourself and tell people to stop saying hurtful things.



6) Ask a trusted friend to tell you 3 things they like about your appearance.



7) Learn to listen to your body for hunger cues and for when you are satisfied with what you have eaten.


Find ways to exercise for pleasure and health, not just for weight control.



9) Resist the temptation to weigh yourself frequently. Remember that your weight and shape will fluctuate daily, weekly and monthly. It is preferable to know your weight range from how you feel in your clothes rather than from a number on the scale.



10) Avoid reading fashion magazines. They sell unrealistic images and want you to buy into dissatisfaction with your body.





Jane Shure,PhD, LCSW and Beth Weinstock, PhD, are known for their expertise in self-esteem, trauma, shame, and eating disorders. They write for the Huffington Post and co-authored “Shame, Compassion, and the Journey to Health” in Effective Clinical Practice in the Treatment of Eating Disorders: The Heart of the Matter, co-edited by Jane. For the past 15 years, they have been leading workshops in the Philadelphia area, at the Kripalu Center in Stockbridge, MA, and the Omega Institute in Rhinebeck, NY. Jane and Beth are nationally renowned public speakers, and co-founders of www.selfmatters.org, dedicated to strengthening healthy self-esteem. Jane is also the creator of “The Doctor’s In” blog on JaneShure.com.

Understanding the Types of Eating Disorders



Understanding the types of eating disorders can help you find solutions. On this page, we provide explanations about the main types of eating disorders, and 4 common types. Do you worry about your weight and food often Are you only able to follow a sensible diet and exercise for a limited time Do you or your child go through extremes about food, diet, and body size Unhealthy eating habits and eating disorders can put our own or our children’s lives at risk. Often we try to use food to cope with emotional and psychological issues. Extreme diets, excessive food consumption, and an over-emphasis on calorie counting linked to a poor self-image can all be signs of an eating disorder. Most eating disorders develop among adolescent and young women. Men and older women may also be affected.





Six Types of Eating Disorders



There are two main types of eating disorders: anorexia nervosa and bulimia nervosa, and 4 common types.





1. Anorexia

Do you attempt to lose weight by starving yourself



Do you eat an extremely low fat diet Do you feel fat no matter how much weight you lose If this is you or your child, you may suffer with anorexia. Anorexics may suffer from brittle bones, brittle hair and nails, thin skin, anemia, constipation, or lethargy. You may appear skeletal. You may be more susceptible to other illnesses, which could become fatal.



You could have started out on a diet to lose a few pounds and continued to drop weight because you felt successful. You may have also developed a sense of control when your life seemed chaotic. You do not want to gain weight under any circumstances.

1. Anorexia

Do you attempt to lose weight by starving yourself



Do you eat an extremely low fat diet Do you feel fat no matter how much weight you lose If this is you or your child, you may suffer with anorexia. Anorexics may suffer from brittle bones, brittle hair and nails, thin skin, anemia, constipation, or lethargy. You may appear skeletal. You may be more susceptible to other illnesses, which could become fatal.



You could have started out on a diet to lose a few pounds and continued to drop weight because you felt successful. You may have also developed a sense of control when your life seemed chaotic. You do not want to gain weight under any circumstances.











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2. Bulimia

Do you Struggle with feelings of shame over the secret of binging and purging



Bulimia is characterized by bouts of binge eating, followed by secret efforts to rid one’s self of food. Some of the desperate methods people use to purge food include vomiting, fasting, excessive exercise, diuretics, and laxatives.



If you are bulimic you may not be underweight, however, you may feel inadequate that your body is not perfect. You may experience a sense of low self-esteem or self-loathing because of a poor body image.



If Bulimia continues for a sustained period, you may also suffer from related health problems affecting the gastrointestinal system, the mouth, teeth, and kidneys. Purging may also result in dehydration.





Other Common Types of Eating Disorders





3. Binge Eating Disorder



Do you spend too much time thinking about food Does food serve as a distraction from uncomfortable moments in your life



Compulsive overeating may be your way of avoiding painful feelings.



Binge Eating Disorder is repeated binging to “numb out stress”. You may feel shame or disgust when you cannot control your eating. Even a small amount of food you deem “illegal” might be considered a binge.



You stuff yourself to the point where you feel painfully full. Often the binge eating is done in secret. Even though you are upset, you may feel unable to STOP!



Binge eating disorder can cause weight gain, high blood pressure, diabetes, gallbladder problems, heart issues, poor circulation, joints deterioration, as well as other difficulties.





4. Obesity



Are you more than 100lbs overweight Do you feel shame about your size



Chances are that you are morbidly obese. Obesity is a complicated disorder. It can be partly genetic, hormonal, behavioral, environmental, and possibly cultural.



If you live with the awkwardness and discomfort of obesity, you may experience shame often. Most people do not understand what it is like to be unable to sit in a “regular size chair”, move around the isles of a grocery store, or have others stare at you because of your size. Obesity is painful. You may feel stuck at home, alone, and unable to enjoy a social life.



You eat to fill emptiness, experience temporary euphoria, and sooth pressures. Similar to binge eating disorder, eating may have little to do with hunger and can provide some immediate relief from the pain but exacerbate the struggle in the long run.







Types of Eating Disorders in Children





5. Childhood Obesity



Are you upset because your child gaining too much weight As a parent, this is a very difficult issue to tackle. If you have battled with your own weight, it may pain you to see your child gaining excess pounds. You may remember being teased in school and want to prevent this from happening to your child. BUT if you become to controlling or critical, your child may rebel and eat high calorie foods when you are not around. It is possible that an eating disorder can develop in the future.A child is considered obese when their weight is more than 20% higher average. Childhood obesity is a complicated disorder in its cause and effects.



If a child is obese in early childhood, and has obese parents, chances are the child may be obese throughout life. Children who are obese have a greater risk for medical problems as well as severe social and psychological problems.





6. Food Refusal in Young Children



Are you frustrated and worried because your toddler or preschool child refuses to eat



Is your young child an erratic eater Does he or she enjoy a certain food one day and refuse the same food the next Do you feel like you are going crazy trying to find something he or she will eat You may be astonished when the meal refused at home is eaten at someone else’s house. Well, you are not alone in your frustration. Food refusal can be a common problem for healthy active young children.



Usually these problems can be attributed to changes in appetite or likes and dislikes of certain tastes. At times children use food for control. Children from an early age can learn how to trigger their parent’s anxiety. There are strategies that can be helpful. If the problem persists however, you should seek help from your pediatrician because there can be medical issues involved, for these types of eating disorders.

Are you needing a rapid weight loss diet plan because you cannot lose weight? Need yourself to lose 30 pounds? Turning towards a quick weight loss diet plan might not be the best answer. They claim to have all weight loss secrets available to provide you with quick weight loss. Fact of the matter is, low carb diets aren’t a great approach if you are trying to lose weight.

The average weight loss diet plan would definitely contain tons of low carb diets. The reason these type of diets do not work is because they are way too strict and hard to follow. You cannot lose weight with this diet plan because it absorbs too much energy from your body.

Another diet plan that doesn’t work is a low calorie diet. Low calorie diets can be considered as starvation. This will slow down your fat burning engine in your body and stop you from losing weight. This is the worst approach possible if you are trying to lose 30 pounds.

Since you cannot lose weight by these diets, then how can you lose weight? Well, you lose weight by eating healthy(not starving yourself) and tons of exercise. By eating healthy, I mean you can still eat the foods you love but you need to have limitations. You also must eat the right foods at the right times of the day.

Since these so called weight loss secrets have been exposed, the best way to lose 30 pounds would be with an great online weight loss guide or program. They should contain perfect information including a good eating schedule, great exercises and cardio to help you lose weight quickly. Don’t turn to a rapid weight loss diet plan because they will get you nowhere fast!