Eating Disorders - Bulimia

Bulimia is an illness defined by food binges, or recurrent episodes of significant overeating, that are accompanied by a sense of loss of control. The affected person then uses various methods -- such as vomiting or laxative abuse -- to prevent weight gain.

Many, but not all, people with bulimia may also suffer fromanorexia nervosa, an eating disorder involving severe, chronic weight loss that proceeds to starvation.

What Causes It?

There are several different theories about what is involved in the development of bulimia. Bulimia may have a hereditary component; in addition, some experts believe that a family environment with an overemphasis on achievement may be another contributing factor. The role of sexual abuse in the development of bulimia is controversial. Other psychological and environmental factors may be involved; these include mood disorders and substance abuse in families of people with bulimia. Individuals with bulimia may also experience depression, self-mutilation, substance abuse, and obsessive-compulsive behavior. Cultural pressures to appear slender contribute to the disorder, particularly among dancers and athletes.

Nutrition

Nutrition therapy is as important as psychotherapy in treating bulimia. The goals of nutrition therapy are to stabilize your blood sugar levels, to make sure you are getting enough nutrients, and to restore your gastrointestinal health. In one study, 55 women with bulimia were assigned at random to either a nutritional management treatment group or a stress management treatment group. Nutritional management included information on the effects of bulimia, techniques to avoid binge eating, and advice about making meals and eating. Women in this group also had their eating diaries analyzed. Stress management included analysis of stressful situations; short-term stress management strategies, such as relaxation, self-encouragement, and self-distraction; and training in planning, problem solving, and communication. Women in the nutritional management group reduced their binge eating faster and were better able to avoid bingeing over the next year.

Some people with eating disorders are deficient in zinc. Variations in levels of zinc can affect taste, smell, appetite, and response to stress. Zinc deficiency may play a role in eating disorders and altered self-image. Taking zinc supplements may help with your treatment. In a recent study of 47 women with bulimia, zinc supplements seemed to reduce their obsession with weight and concern with body image. Your healthcare provider may also recommend a multivitamin with minerals to maintain levels of other important nutrients. B-complex vitamins may reduce stress and depression.
If you have trouble recognizing feelings of hunger, I recommend eating small meals every 3 hours.

Massage

Therapeutic massage can be an effective part of a bulimia treatment plan. In one study, adolescent women with bulimia were assigned at random either to receive massage therapy for 5 weeks or to be in a control group (not receiving massage therapy). See the link below for info. on various massage (Thai massage)

The 24 women receiving massage improved immediately, while the control group did not improve. Women in the massage group were less anxious and depressed right after their initial massages. They also had better scores on the Eating Disorder Inventory, which helps providers assess psychological and behavioral traits in eating disorders.

Once you are in recovery from an eating disorder, your nutritional needs are similar to those of someone who has not had an eating disorder. Your body's requirements for calories, protein, fat, vitamins and minerals are based on factors which include your age, height, weight, activity level, and medical and genetic history. If you have had anorexia, the number of calories that your body needs to maintain your weight may be higher for several years after weight restoration. A physician or a registered dietitian familiar with eating (like me) disorders can help you determine your unique caloric needs.

I encourage clients to choose mostly whole instead of refined grains, a serving of nuts and beans daily, and to have 4-5 different colours of fruits and vegetables each day. Unsaturated fats are the best choices, especially olive and canola oils. Lean meats, non-fat or low-fat dairy products, poultry, fish and soy foods are good protein sources.

Below is an example of a healthy food plan for a person requiring 2000 calories per day:
Breakfast

1 whole wheat English muffin with peanut butter

1 glass non-fat milk

1 banana

Snack

1 apple

1 (low fat) yoghurt

Lunch

1 chicken (use chicken breast - no skin) sandwich on whole-wheat bread with fat-free cottage cheese, lettuce and tomato

I serving grapes

Snack

4 Pro-Vita or Ryvita crackers with salsa

Dinner

1 chicken breast stir-fried with 1 cup Chinese vegetables

1 1/2 cups brown rice

Snack

1 serving low-fat ice cream, sorbet, brownie or fruit salad

LUNCH DELIVERY SERVICE - Atlantic Seaboard, Cape Town

G'Day

Every morning I send out an email to the Foodies on my mailing list (Sea Point, Green Point, De Waterkant areas), with a choice of 3 to 5 menu items. They have until 11 a.m. to place orders, however, the earlier the better as I make everything to order and only cater while stocks last.

The portions are very generous and lean towards the healthy side. Below is a list of the type of meals I offer:

Pasta with sun-dried (or fresh) tomatoes and; bacon/ham, topped with grated cheddar R50
Pasta with sun-dried tomatoes and; mushroom, topped with grated cheddar R50
Mexian/Tikka Chicken (not too spicy) Pita R55
Roast Chicken Mayo and; Salad Pita R55
Chickpea n; Veg Curry on Basmati Rice R55
Asian-style Mushroom salad (with peppers) and; Noodles R50
Bangers b; Mash with peas R55
Chicken/Vegetarian Tortilla R55
Pasta Carbonara R60
Chicken n; Mushroom Pasta R60
Pasta n; Tuna Salad R60
Tuna n; Avo Salad R60
Thai Coconut Chicken Curry on Basmati Rice R65
Chicken Curry n; Rice R60
Cheese Burger R60
Roast Chicken n; Salad R60
Roast Chicken n; Potato Salad R65
Slightly Spicy Chicken Livers n; Salad R60 or without Salad R45
2 Baked Potatoes filled with Garlic n; Cheese sauce R60
2 Baked Potatoes filled with Tuna ; Cheese sauce R65
Greek Salad R65
Garden Salad R50
Various Baguettes R65

FOOD FOR A FLAT STOMACH

Before I go any further I must stress that no radical change in diet and/or lifestyle is good. Should you wish to implement change, introduce it into your lifestyle gradually. Should you have any particular ailments (diabetes, etc) then PLEASE consult a doctor before making changes to your diet.

Foods that are high in protein and fiber are the best kinds of food to eat if you want to burn fat around your middle.

Did you know that it takes more energy to digest protein than it does to digest fat or carbs? So the more protein you eat, the more calories your body burns. It can take up to 25% of the calories ingested to digest protein. In other words, take a lean steak and cut off a quarter. That's how much of the steak is being burned up to digest the remainder of the steak.

AND before I go into all the various do's and don'ts, I cannot stress enough how important breakfast is. It doesn't have to be a "meal" as such. If you're not a breakfast person, try just a small yoghurt within an hour of waking up. Or a small bowl of oatmeal with a dash of honey (no sugar and butter).

Breakfast kick-starts the metabolism which means you burn more fat and have more energy during the day. AS IMPORTANT is to rather eat 5 small meals a day, rather then 2 or 3 big meals. This not only keeps the blood sugar levels constant but also promotes better digestion (no bloating) and better absorbtion of nutrients. AHHHH ... I almost forgot another golden rule. Eat slowly and chew your food well before swallowing. This also aids digestion, enjoyment and you will get full quicker, thus will eat less.

Small Meals throughout the Day

It is advisable to break up your daily meal schedule into shorter meals. For example instead of having traditional three full size meals, cut them to smaller meals but five times a day. And to end your day you may savor some light dessert. Don't eat within 3 hours of bedtiime.

The wiser decision for a slimmer waistline is to have sensible meals instead of cutting down on meals.

Sensible food intake, with sufficient fiber and protein, during short intervals throughout the day will keep away the usual snack urge that one feels otherwise. Proper water intake along with such diet will surely give you a fuller and satiated feeling and you won�t feel like munching at odd hours.

Reduce your Sodium (salt) intake

Sodium is also a cause of bloating and can make your tummy look flabby.

One must be aware that sodium is found not only in salty foods; it is in all kinds of foods and is used for preservation.

All canned foods, TV dinners and soup-to-go lunches have a high percentage of sodium. Some of them contain over half of your daily intake of sodium.

Sometimes one's stomach feels heavy and bloated, even after small meals?

Wanting a flat stomach is not always a simple matter of vanity. Abdominal bloating can be painful and embarrassing. When your stomach is constantly severely bloated it can undermine your confidence as well as your health.

"GOOD FOODS"

Eggs
Eggs are super high in protein and can help you burn that unwanted belly fat.
I worry about my overall cholesterol intake so I remove the yolk and still benefit from the high protein contained in the white of the egg. Try an egg-white omelette.
Eggs also contain the vitamin B12 -- a great supplement for breaking down fat cells.
Oatmeal
Oatmeal is loaded with soluble fiber which helps reduce blood cholesterol by flushing those bad digestive acids out of your system. Oatmeal is also beneficial in fighting colon cancer and heart disease.
Olive Oil
Certain fats are good for you and your body needs them. Olive oil is one of those "good fats". In fact, it's so good that it helps you burn fat and keeps your cholesterol down.

 
Through all those salad dressings away. Full of flavourants, unhealthy fats and sodium. Drizzle you salads with olive oil instead. Fabulous on roast veges, as well.

High levels of antioxidants like vitamin C and beta-carotene fend off the belly fat.

 
Get a good dose of beta-carotene from carrots, squash and peaches. You can get your vitamin C from oranges and berries, but remember that fruit juice is not a good substitute for the real thing.

 
Lean Meats
Choose fish, and poultry without the skin, and trimmed lean meats. Shellfish and crayfish are higher in cholesterol than most types of fish, but lower in saturated fat and total fat than most meats and poultry.
Yoghurt
Yogurt has protein as well as natural bacteria that help you digest food more efficiently, reducing stomach bloating.

 
Leafy green veggies like lettuce do the same thing that the skins of fruit do – only better! Leafy greens never actually get broken down by the stomach. Instead, it gets crushed into really fine pieces. Those fine pieces work its way through your bowels and scrub them clean!
Spinach
t may be green and leafy, but spinach is no nutritional wallflower. This noted muscle-builder is a rich source of plant-based omega-3s and folate, which help reduce the risk of heart disease, stroke, and osteoporosis. Bonus: Folate also increases blood flow to the nether regions, helping to protect you against age-related sexual issues. Aim for 1 cup fresh spinach or a half cup cooked per day.
Tomatos
There are two things you need to know about tomatoes: Red are the best, because they’re packed with more of the antioxidant lycopene, and processed tomatoes are just as potent as fresh ones, because it’s easier for the body to absorb the lycopene. Studies show that a diet rich in lycopene can decrease your risk of bladder, lung, prostate, breast, skin, and stomach cancers, as well as reduce the risk of coronary artery disease. Aim for 22 mg of lycopene a day, which is about eight red cherry tomatoes or a glass of tomato juice.
Carrots
Most red, yellow, or orange vegetables and fruits are spiked with carotenoids — fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as a reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis — but none of them is as easy to prepare, or have as low a caloric density, as carrots do. Aim for a half cup a day.Drink lots of Water
Strange as it may seem, not getting enough fluid in your diet can actually lead to fluid retention and bloating.
Charcoal Tablets
One of the quickest ways to beat the bloat is to take charcoal tablets. This is because charcoal, say practitioners, has powerful absorption properties and the ability to soak up gases, small particles of toxins and bacteria found in the large intestine that can lead to bloating.

Eating charcoal absorbs these gases, reduces the size of the large intestine and deflates the stomach. If you feel bloated, take two tablets, three times a day. Available from most chemists and good health shops, a coating prevents your mouth from turning black and produce a neutral, non-charcoal taste.

"BAD FOODS"

PLEASE NOTE - These are not bad as in unhealthy or even fattening but they do lead to bloatedness and some are fattening. I'm addressing bloatedness more than anything else, here.

 
Milk and dairy products, especially fermented cheeses like camembert and brie and blue cheeses, fried foods, ready-meals (especially pizza and lasagne), dried beans, carbohydrates (potatoes, corn and pasta are all very bloating). Bread which is too hot or too cold, some salads, sorbets, creams and ice cream, alcohol and fizzy drinks, which both contain too much sugar. Chewing-gum is another culprit, causing you to ingest air while chewing.

 
Foods that typically create gas are high fibre vegetables such as onions, garlics, leaks, peas, beans, lentils, cabbage, cauliflower and brussels sprouts.
Carbohydrates
Abstaining from carbohydrates in favor of certain vegetables is important for getting a flatter mid-section. Avoid potatoes, other starchy vegetables and pasta. Choose foods like asparagus, carrots, baby marrows and bell peppers. These vegetables are rich in enzymes that assist in digestion and metabolism. Other vegetables to exclude - onions, sauerkraut, broccoli, brussel sprouts, legumes.

STAND UP STRAIGHT!

Learning to stand correctly and maintain upright poise can increase your height by around half an inch or more - and help prevent your stomach from collapsing.
EXERCISE - Sorry guys but it had to fit in somewhere.
THERE IS NO COMPENSATION FOR AEROBIC EXERCISE. To get ripped you must put some aerobic exercise in your routine. I suggest 15-30 minutes, four days a week (skipping is pretty good). Or go for a five km walk a few days a week.

Cancer-fighting Food & Diet

To begin with, I must warn you that a dramatic change in your diet can dump dangerously large amounts of cellular waste into your blood stream, therefore you must detoxify your system before and during the initial stages of your diet. See link below for free cleansing diet (5 days)

A low fat diet lowers "bad" estrogen levels in women. Organic, unprocessed or minimally processed foods is the way to go. The Mediterranean diet is high in oil (not fat) and breast cancer rates are lower there. So it is not just fat, but the types of fats/oils. Olive oil contains essential acids as does flax oil.

A special note on sugar: CANCER LOVES SUGAR. (Ensure inc.)

Basic Food Combo rules:
Eat veggies with carbohydrates or with proteins, but never mix proteins with carbohydrates (no meat and potatoes). Meats should never be cooked in fats.

Fruits & Veges which get a thumbs up:
Fruits: Blueberries, Blackberries, Strawberries, Cranberries, Grapes, Cherries, Apples, Melons, Oranges, Avo's, paw-paw, mango's, pineapple and Pomegranates.
Vegetables: Broccoli, Spinach, Asparagus, Red Peppers, Peas, Beets, Tomatoes, Carrots, Squash, Pumpkin, Sweet Potatoes, Cabbage, Onions, ginger, Beetroot, Mushrooms and Garlic.

Tea lessens the risk of some cancers and may even slow some cancer cell growth. Honey Bush Tea is great and an anti-oxidant. Otherwise, Green, white, and red teas are best.

Choose Good Protein Food at Every Meal
Eat more fish. Poultry, and eggs are good protein sources.
Limit eating red meat.
Eat dairy products like yogurt, milk, and cheese.
Eat more legumes, lentils, and nuts.

Exercise Regularly
Exercise lowers the risk of cancer and may decrease the risk for some cancers to recur.
There are many factors that affect the amount and the kind of exercise you should do. There are times during treatment when certain exercises may not be advised. Check with your doctor before starting an exercise program.

Life needn't be boring as hops is a great cancer fighting agent. So have the occasional beer!

Choose a program that works for you. Keep in mind that any exercise is better than none.

Healthy Vegan Diet/Meal Plan for Weight Loss

Even if you're not Vegan, you may want to Kick-Start Spring/Summer with a few weeks of healthy, detoxifying meals. You look and feel great and ready to embrace summer and all the activities that go with it.

5 Weeks should do it...

WEEK 1 (Monday to Friday)

Vegetarian Wrap filled with Fry's "meat" strips, chopped tomatoes, beans and avo
Chickpea Curry either in a Pita or on rice
Roast Vege Salad - green salad with roast butternut, grated beetroot, nuts and avo
Pasta Salad - pasta with chopped cucumber, tomatoes, celery with a Tzatziki dressing
Thai "Beef" Salad

WEEK 2
Vege Burger patties with Garden Salad
Vege Stir-Fry and Noodles
Baked Sweet Potato stuffed with Mexican spiced "beef" mince and steamed veges
Tofu Salad
"Chicken" a la King on Brown Rice

WEEK 3
"Chicken" and Avo Salad
Chunky Vege Soup with Beans and Lentils
Mexican Salad - green salad with corn, kidney beans and topped with crushed corn chips.
Mediterranean Salad with Yoghurt dressing
Potato and Bean Casserole

WEEK 4
Vegetable Wrap with Salad
Tofu, Mushroom and green bean Stir-Fry on rice
Pita filled with Salad and Hummus
Chickpea and Sprout Salad
Penne with Spinach, tomatoes and olives

WEEK 5
Cous-Cous Salad with chopped cucumber, tomato, olives and a garlic/olive oil dressing
Pasta Primavera
Chilli Beans and Salad
4 Bean Salad with chopped celery and onion drizzled with a vinegarette dressing
Vegetarian Wrap filled with Fry's "meat" strips, chopped tomatoes, beans and avo