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Tuesday, March 25, 2014
Saturday, March 1, 2014
Tips To Stay Healthy While Restricting
Many of the dangerous side effects of eating disorders stem from malnutrition. While restricting calories alone can make you feel under the weather, eating junk food will make you feel like utter trash and get sick even faster. I've also noticed that I lose weight faster when I'm eating a fairly healthy diet high in protein and low in fat and carbohydrates and devoid of dairy. The sugar in carbohydrates causes your insulin levels to spike and then fall rapidly. They basically give you energy for a short amount of time before you crash and burn. Also, too many carbohydrates in your diet means any excess not burned off will be stored as fat. While it's perfectly fine to treat yourself to junk every once in a while to ward off binges, your daily diet should consist of the most nutritionally dense foods you can find. You should also take a daily multivitamin, iron pills and calcium pills.
Healthy foods you should include in your diet:
Fruits:
Berries
Melon
Oranges
Apples
Pears
Apricots
Peaches
Mangoes
Grapes
Papayas
Bananas
Coconut
Pomegranates
Cherries
Vegetables:
Kale
Spinach
Arugula
Swiss chards
Collard greens
Cucumbers
Peppers
Tomatoes
Broccoli
Cauliflower
Green beans or string beans
Asparagus
Radishes
Beets
Mushrooms
Protein:
Low fat or fat free cheeses
Eggs
Beans
Tofu
Nut butters
Nuts
Lean white meat chicken, turkey and fish
Seitan
Vegetarian mock meats
Tempeh
Carbohydrates:
Whole grain and multi grain breads and pasta
Brown rice
Old fashion steel cut oatmeal
Yams
Sweet potatoes
Fats:
Avocado
Oils
Olives
Dairy Substitutes:
Almond or Cashew milk
Soy milk
Soy yogurt
Soy cheese
Foods to stay away from:
Coffee
Energy drinks
All dairy
All desserts/sweets
Starchy vegetables like white potatoes and corn
Popcorn
White breads and refined sugars
Red meat (pork, beef and lamb)
Anything fried
Bacon
Salad dressings, gravies and condiments
Frozen dinners/pre packaged foods
Vitamins:
A daily multivitamin is good for your overall health
Iron Pills are good to prevent the loss of your period and anemia
Calcium pills are good for your bones
More health tips:
Alternate the foods you eat so that you get a little bit of everything in your diet.
Have a homemade green smoothie everyday or every other day.
Drink at least eight glasses of water a day to keep your skin healthy and clear.
Eat at least 50 grams of protein a day to prevent hair loss.
Exercise but not too much.
Remember that health comes before calories. You are better off eating 200 calories worth of sautéed vegetables than 150 calories worth of chocolate ice cream.
Plan your day's food in advance so that you can make sure it has a variety of healthy foods incorporated into it.
Get blood tests done every few months or whenever you feel under the weather to make sure your health is not failing.
Do not exercise when you are feeling sick.
Healthy foods you should include in your diet:
Fruits:
Berries
Melon
Oranges
Apples
Pears
Apricots
Peaches
Mangoes
Grapes
Papayas
Bananas
Coconut
Pomegranates
Cherries
Vegetables:
Kale
Spinach
Arugula
Swiss chards
Collard greens
Cucumbers
Peppers
Tomatoes
Broccoli
Cauliflower
Green beans or string beans
Asparagus
Radishes
Beets
Mushrooms
Protein:
Low fat or fat free cheeses
Eggs
Beans
Tofu
Nut butters
Nuts
Lean white meat chicken, turkey and fish
Seitan
Vegetarian mock meats
Tempeh
Carbohydrates:
Whole grain and multi grain breads and pasta
Brown rice
Old fashion steel cut oatmeal
Yams
Sweet potatoes
Fats:
Avocado
Oils
Olives
Dairy Substitutes:
Almond or Cashew milk
Soy milk
Soy yogurt
Soy cheese
Foods to stay away from:
Coffee
Energy drinks
All dairy
All desserts/sweets
Starchy vegetables like white potatoes and corn
Popcorn
White breads and refined sugars
Red meat (pork, beef and lamb)
Anything fried
Bacon
Salad dressings, gravies and condiments
Frozen dinners/pre packaged foods
Vitamins:
A daily multivitamin is good for your overall health
Iron Pills are good to prevent the loss of your period and anemia
Calcium pills are good for your bones
More health tips:
Alternate the foods you eat so that you get a little bit of everything in your diet.
Have a homemade green smoothie everyday or every other day.
Drink at least eight glasses of water a day to keep your skin healthy and clear.
Eat at least 50 grams of protein a day to prevent hair loss.
Exercise but not too much.
Remember that health comes before calories. You are better off eating 200 calories worth of sautéed vegetables than 150 calories worth of chocolate ice cream.
Plan your day's food in advance so that you can make sure it has a variety of healthy foods incorporated into it.
Get blood tests done every few months or whenever you feel under the weather to make sure your health is not failing.
Do not exercise when you are feeling sick.
Sunday, February 2, 2014
More Tips and Tricks....
1. If you are forced to eat at a family meal, take a dark colored cup and fill it with a little bit of something to drink; preferably something dark like grape juice or diet Pepsi and spit out mouthfuls of food while pretending to drink from the cup.
2. Take big mouthfuls of food and spit it into a napkin while pretending to wipe your mouth. Hide the napkins full of food in your pockets and flush them down the toilet or throw them out away from home later.
3. Drink tons of water before someone weighs you so that it appears that you weigh more than you really do.
4. Offer to do the cooking sometimes so you can cook low calorie meals.
5. If you are being forced to eat meat, take all the skin and seasoning off and only eat the white meat.
6. When eating in front of others, fill up the majority of your plate with vegetables, then meat. Skip the carbs.
7. Avoid foods with dressings, gravies, etc to save calories.
8. When fasting, fill up on liquids like diet soda and water to curb your appetite.
9. Plan activities or adjust your schedule so that you are away from the family/friends/anyone you don't want to know about your eating disorder during mealtimes.
10. When stuck at a weigh loss plateau, try eating normally up to 1500 calories to "restore" your metabolism.
11. Avoid eating in the middle of the night. This can lead to binging and weight gain.
12. When exercising, switch up your routine so that your body doesn't get used to the exercises you do causing your weight loss to slow down.
13. Try going vegan, vegetarian, pescatarian or fruitarian to lose weight and keep people from trying to get you to eat certain foods.
14. Take good care of your hair, skin and nails so you don't appear sickly to others.
15. If you purge and you have a hard time using your fingers, try using the smooth end of a toothbrush (the end without bristles) instead.
16. Drink a liquid and wait a few minutes after you eat to purge. This should make it easier for you.
17. Never brush your teeth right after purging. This will destroy the enamel. Gargle and rinse with water and brush your teeth a half hour or an hour later.
18. Try fasting every once in a while like once a week or once every two weeks to speed up weight loss.
19. Create a list of safe foods and a list of bad foods and try to stick to eating foods from the safe list only.
20. Pour diet soda, crystal light, chocolate almond milk, coffee, etc into an ice tray to make low calorie popsicles you can eat for snack or dessert.
21. If you get a craving, take a shot of Apple cider vinegar to kill your appetite and help your body burn fat.
22. Stand and pace/walk around as often as you can. If you have to sit down, jiggle around and fidget to burn more calories.
23. Eat on a small dark blue or black plate. This would help you to eat less than you normally would
24. Punish yourself for binging or going over your set calorie amount. Cancel any plans you have
with friends, exercise for hours on end, ban yourself from watching television or going on Facebook. Eventually, you will lose the desire to binge or eat forbidden foods.
25. When you get a craving for a specific food, write down 50 reasons why you shouldn't eat it and read the list over to yourself until you no longer want the food.
26. If you can't shake your craving for the food, make the food and then ruin it, like put a shitload of ketchup on a brownie and take a bite. You won't want it anymore.
27. When you have to eat, ruin your food by putting too much hot sauce, mustard, ketchup, salt or pepper. If you can't enjoy the food, you won't want to eat it.
28. When you go out to eat, go onto the restaurant's website and look at their nutrition information so that you can order the lowest calorie option on the menu.
29. Safe foods for restaurants that don't list their calorie information are: salads without dressing, cheese or croutons, soups without noodles, egg white omelets, plain baked potatoes, grilled, poached or baked lean fish, chicken or turkey and a veggie burger without the bun.
30. Never ever finish all of the food on your plate. Eat the least amount of food you can get away with. If you are in front of other people, say you will take the rest of the food home in a doggie bag. Then pretend to forget to ask or pretend to accidentally leave the doggie bag somewhere or throw it away as soon as you get the chance.
31. Only eat in front of other people so that no one becomes suspicious of you.
32. If you live by yourself, only buy and keep the amount of food you need for the day in your house.
33. If you live by yourself, decorate your living quarters with thinspiration and reverse thinspiration.
34. Never eat anything you don't know the calorie and nutrition content of.
35. Buy nice clothes the size you want to be at you goal weight so that you have to continue to lose weight in order to wear them.
36. When you get the urge to eat, chew sugar free gum or suck on sugar free mints instead.
37. Every time you get the urge to binge, exercise instead.
38. Consume a lot of caffeine to kill your appetite. Caffeine is found in diet soda, coffee, tea and energy drinks.
39. Remind yourself that fat people are disgusting and the cause of world hunger. Tell yourself that each morsel of food you eat pushes you that much closer to being part of that shameful group.
40. Chew as slowly as possible and take your time eating. Drink a big gulp of water or diet drink in between each bite.
41. Try to get at least 8 hours of sleep a day. Sleep or take naps whenever you get hungry or get the urge to eat.
42. Tell people that you have Irritable Bowel Syndrome or IBS or are lactose intolerant or have a wheat/gluten allergy so that you don't have to eat certain bad foods.
43. Watch eating disorder movies and documentaries and read eating disorder books so that you can stay motivated.
44. Always walk or ride a bike instead of driving or taking the bus/train if you can.
45. Take the stairs instead of the elevator or escalator.
46. Brush your teeth or gargle mouthwash when you get the urge to eat. Food doesn't taste good in a minty fresh mouth.
47. Take pictures of yourself naked and look at them anytime you get the urge to eat or binge.
48. Tell yourself that food is for fat people and that only fat people get hungry.
49. Eat a lot of fiber, protein and moderate fat to stay full and satisfied longer.
50. Never eat anything that is fried.
51. Use 0 calorie sweetener in place of sugar.
52. Use Pam cooking spray in place of oil or butter to cook food in order to save calories.
53. Pick a celebrity who is your height and goal weight and look at pictures of them as thinspiration. Google their diet and what they eat and try to follow it.
54. Spend all your money or put any extra into savings accounts and leave only enough to buy the things you have planned to eat. Remember paying bills comes before food. Would you rather be hungry but thin with a roof over your head or fat, full and homeless.
55. Check the calorie contents of the seasonings you use in your food. Normally powdered has 0 or below 5 calories while fresh has a lot more: I.e. Garlic powder vs. fresh garlic powder. Measure how much seasoning you are using with measuring spoons.
56. Join a gym and get a membership if you can. Set a certain amount of hours to spend there weekly and punish yourself if you don't meet your goals.
57. Eat very slowly and savor your food so that you can be satisfied with less .
58. Collect/create recipes and/or watch cooking shows so that you can have a relationship with food without actually eating.
59. Avoid white, processed and refined foods. These are the foods that will make you fat.
60. Look for low calorie version of all your favorite recipes so that you can still enjoy your food.
61. When it comes to meat and fish, it is best to grill it, steam it, boil it, bake it and lastly roast it. Never fry your meat. Bacon is a no-no and will take years off your life.
62. Make a goal to become the thinnest person you know.
63. Always lose 5-10 pounds below your goal weight so that of you accidentally gain weight, you won't lose too much progress.
64. Avoid sautéing your vegetables. Steam them, boil them or grill them instead.
65. Eat or drink something if you feel faint. It is better to eat over your calories for one day than to faint, be taken to the hospital and forced into treatment for months causing you to lose all of your progress.
66. If your fertility is important to you, take iron pills so that you don't lose your period.
67. Get a weight loss buddy and keep track of your progress together. Share food logs/diaries and share how often you exercise. You will work harder if you have someone to answer to.
68. Have coffee, tea or energy drinks in place of meals.
69. Avoid working around food to avoid temptation.
70. Never taste or snack on good while you are eating. Those calories add up fast and you may forget to keep track of them and add them into your total calorie intake.
2. Take big mouthfuls of food and spit it into a napkin while pretending to wipe your mouth. Hide the napkins full of food in your pockets and flush them down the toilet or throw them out away from home later.
3. Drink tons of water before someone weighs you so that it appears that you weigh more than you really do.
4. Offer to do the cooking sometimes so you can cook low calorie meals.
5. If you are being forced to eat meat, take all the skin and seasoning off and only eat the white meat.
6. When eating in front of others, fill up the majority of your plate with vegetables, then meat. Skip the carbs.
7. Avoid foods with dressings, gravies, etc to save calories.
8. When fasting, fill up on liquids like diet soda and water to curb your appetite.
9. Plan activities or adjust your schedule so that you are away from the family/friends/anyone you don't want to know about your eating disorder during mealtimes.
10. When stuck at a weigh loss plateau, try eating normally up to 1500 calories to "restore" your metabolism.
11. Avoid eating in the middle of the night. This can lead to binging and weight gain.
12. When exercising, switch up your routine so that your body doesn't get used to the exercises you do causing your weight loss to slow down.
13. Try going vegan, vegetarian, pescatarian or fruitarian to lose weight and keep people from trying to get you to eat certain foods.
14. Take good care of your hair, skin and nails so you don't appear sickly to others.
15. If you purge and you have a hard time using your fingers, try using the smooth end of a toothbrush (the end without bristles) instead.
16. Drink a liquid and wait a few minutes after you eat to purge. This should make it easier for you.
17. Never brush your teeth right after purging. This will destroy the enamel. Gargle and rinse with water and brush your teeth a half hour or an hour later.
18. Try fasting every once in a while like once a week or once every two weeks to speed up weight loss.
19. Create a list of safe foods and a list of bad foods and try to stick to eating foods from the safe list only.
20. Pour diet soda, crystal light, chocolate almond milk, coffee, etc into an ice tray to make low calorie popsicles you can eat for snack or dessert.
21. If you get a craving, take a shot of Apple cider vinegar to kill your appetite and help your body burn fat.
22. Stand and pace/walk around as often as you can. If you have to sit down, jiggle around and fidget to burn more calories.
23. Eat on a small dark blue or black plate. This would help you to eat less than you normally would
24. Punish yourself for binging or going over your set calorie amount. Cancel any plans you have
with friends, exercise for hours on end, ban yourself from watching television or going on Facebook. Eventually, you will lose the desire to binge or eat forbidden foods.
25. When you get a craving for a specific food, write down 50 reasons why you shouldn't eat it and read the list over to yourself until you no longer want the food.
26. If you can't shake your craving for the food, make the food and then ruin it, like put a shitload of ketchup on a brownie and take a bite. You won't want it anymore.
27. When you have to eat, ruin your food by putting too much hot sauce, mustard, ketchup, salt or pepper. If you can't enjoy the food, you won't want to eat it.
28. When you go out to eat, go onto the restaurant's website and look at their nutrition information so that you can order the lowest calorie option on the menu.
29. Safe foods for restaurants that don't list their calorie information are: salads without dressing, cheese or croutons, soups without noodles, egg white omelets, plain baked potatoes, grilled, poached or baked lean fish, chicken or turkey and a veggie burger without the bun.
30. Never ever finish all of the food on your plate. Eat the least amount of food you can get away with. If you are in front of other people, say you will take the rest of the food home in a doggie bag. Then pretend to forget to ask or pretend to accidentally leave the doggie bag somewhere or throw it away as soon as you get the chance.
31. Only eat in front of other people so that no one becomes suspicious of you.
32. If you live by yourself, only buy and keep the amount of food you need for the day in your house.
33. If you live by yourself, decorate your living quarters with thinspiration and reverse thinspiration.
34. Never eat anything you don't know the calorie and nutrition content of.
35. Buy nice clothes the size you want to be at you goal weight so that you have to continue to lose weight in order to wear them.
36. When you get the urge to eat, chew sugar free gum or suck on sugar free mints instead.
37. Every time you get the urge to binge, exercise instead.
38. Consume a lot of caffeine to kill your appetite. Caffeine is found in diet soda, coffee, tea and energy drinks.
39. Remind yourself that fat people are disgusting and the cause of world hunger. Tell yourself that each morsel of food you eat pushes you that much closer to being part of that shameful group.
40. Chew as slowly as possible and take your time eating. Drink a big gulp of water or diet drink in between each bite.
41. Try to get at least 8 hours of sleep a day. Sleep or take naps whenever you get hungry or get the urge to eat.
42. Tell people that you have Irritable Bowel Syndrome or IBS or are lactose intolerant or have a wheat/gluten allergy so that you don't have to eat certain bad foods.
43. Watch eating disorder movies and documentaries and read eating disorder books so that you can stay motivated.
44. Always walk or ride a bike instead of driving or taking the bus/train if you can.
45. Take the stairs instead of the elevator or escalator.
46. Brush your teeth or gargle mouthwash when you get the urge to eat. Food doesn't taste good in a minty fresh mouth.
47. Take pictures of yourself naked and look at them anytime you get the urge to eat or binge.
48. Tell yourself that food is for fat people and that only fat people get hungry.
49. Eat a lot of fiber, protein and moderate fat to stay full and satisfied longer.
50. Never eat anything that is fried.
51. Use 0 calorie sweetener in place of sugar.
52. Use Pam cooking spray in place of oil or butter to cook food in order to save calories.
53. Pick a celebrity who is your height and goal weight and look at pictures of them as thinspiration. Google their diet and what they eat and try to follow it.
54. Spend all your money or put any extra into savings accounts and leave only enough to buy the things you have planned to eat. Remember paying bills comes before food. Would you rather be hungry but thin with a roof over your head or fat, full and homeless.
55. Check the calorie contents of the seasonings you use in your food. Normally powdered has 0 or below 5 calories while fresh has a lot more: I.e. Garlic powder vs. fresh garlic powder. Measure how much seasoning you are using with measuring spoons.
56. Join a gym and get a membership if you can. Set a certain amount of hours to spend there weekly and punish yourself if you don't meet your goals.
57. Eat very slowly and savor your food so that you can be satisfied with less .
58. Collect/create recipes and/or watch cooking shows so that you can have a relationship with food without actually eating.
59. Avoid white, processed and refined foods. These are the foods that will make you fat.
60. Look for low calorie version of all your favorite recipes so that you can still enjoy your food.
61. When it comes to meat and fish, it is best to grill it, steam it, boil it, bake it and lastly roast it. Never fry your meat. Bacon is a no-no and will take years off your life.
62. Make a goal to become the thinnest person you know.
63. Always lose 5-10 pounds below your goal weight so that of you accidentally gain weight, you won't lose too much progress.
64. Avoid sautéing your vegetables. Steam them, boil them or grill them instead.
65. Eat or drink something if you feel faint. It is better to eat over your calories for one day than to faint, be taken to the hospital and forced into treatment for months causing you to lose all of your progress.
66. If your fertility is important to you, take iron pills so that you don't lose your period.
67. Get a weight loss buddy and keep track of your progress together. Share food logs/diaries and share how often you exercise. You will work harder if you have someone to answer to.
68. Have coffee, tea or energy drinks in place of meals.
69. Avoid working around food to avoid temptation.
70. Never taste or snack on good while you are eating. Those calories add up fast and you may forget to keep track of them and add them into your total calorie intake.
Thursday, January 30, 2014
Tuesday, January 28, 2014
Safety Foods You Should Have In Your Possession 2
1. Shirataki noodles
Zero Calorie pasta- need i say more?
2. Shrimp
Low calorie and filling. There are 5 calories in each small shrimp and 6 calories in each medium chrimp you eat. Steam them, stir fry them or eat them in salad or soup.
3. Avocado roll
A six to eight piece avocado roll only contains 140 calories.
4. MorningStar Veggie Dogs
50 calories per hot dog and tastes just like the real thing.
5. MorningStar Sausage Links
You get to have two sausage links for a total of just 80 calories.
6. Clementines, Apricots and Strawberries
There are 35 calories in a single clementine, 17 calories in a single apricot and 47 calories in a cup of whole strawberries.
7. Mushrooms
All varieties are low calories and super satisfying. Use in place of meat in your favorite recipes.
8. Sweet Potatoes
Only 103 calories per potato- even lower than regular white ptatoes! Bake them, mash them or make sweet potatoe fries.
9. Swiss Miss Diet Hot Chocolate
Not a food, but its only 25 calories per cup and oh so satisfying.
10. Quaker Oat Rice Cakes
Each Flavor is 50 calories per rice cake.
11. Skinless and Boneless Chicken and Turkey Breasts.
Only 110-130 calories for 4 oz.
Zero Calorie pasta- need i say more?
2. Shrimp
Low calorie and filling. There are 5 calories in each small shrimp and 6 calories in each medium chrimp you eat. Steam them, stir fry them or eat them in salad or soup.
3. Avocado roll
A six to eight piece avocado roll only contains 140 calories.
4. MorningStar Veggie Dogs
50 calories per hot dog and tastes just like the real thing.
5. MorningStar Sausage Links
You get to have two sausage links for a total of just 80 calories.
6. Clementines, Apricots and Strawberries
There are 35 calories in a single clementine, 17 calories in a single apricot and 47 calories in a cup of whole strawberries.
7. Mushrooms
All varieties are low calories and super satisfying. Use in place of meat in your favorite recipes.
8. Sweet Potatoes
Only 103 calories per potato- even lower than regular white ptatoes! Bake them, mash them or make sweet potatoe fries.
9. Swiss Miss Diet Hot Chocolate
Not a food, but its only 25 calories per cup and oh so satisfying.
10. Quaker Oat Rice Cakes
Each Flavor is 50 calories per rice cake.
11. Skinless and Boneless Chicken and Turkey Breasts.
Only 110-130 calories for 4 oz.
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