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    Recover: Finding Freedom with Food Again
    Recover: Finding Freedom with Food Again
    Recover: Finding Freedom with Food Again
    Ebook163 pages1 hour

    Recover: Finding Freedom with Food Again

    By Sunny Yingling

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    About this ebook

    The book is for those with eating disorders, disordered eating behaviors or chronic dieting behaviors. The premise of the book is how to recover eating those foods people avoid out of fear partly due to the exposure to inaccurate nutrition information. Each chapter presents evidence for why we can include different foods and food groups in

    LanguageEnglish
    PublisherSunny Yingling
    Release dateMar 10, 2020
    ISBN9781733295215
    Recover: Finding Freedom with Food Again
    Author

    Sunny Yingling

    Sunny is a registered dietitian and Director of Nutrition with Plan Health & Fitness in Fresno, California. She earned her bachelor's degree from Biola University in physical education and earned her master's degree in nutrition science at San Jose State University. Sunny then returned to her home town to complete her dietetic internship with CSU Fresno. Sunny has been providing outpatient nutrition counseling since becoming a dietitian, and specializes in eating disorders, sports nutrition, and weight management. She also taught nutrition at Clovis Community College Center for several years and was the dietitian for the former Summit Eating Disorder and Outreach Program's intensive outpatient program. She is a Board Certified Specialist in Sports Dietetics with the Commission on Dietetic Registration and enjoys serving the needs of high school, collegiate, and recreational athletes. Sunny has provided nutrition education through presentations to varying audiences across the Central Valley and has made many public appearances for local media. Sunny is also a published writer for various websites and you can find her blog posts at http://www.planhealthfitness.com/bulletin/. You can find her on social media including Instagram @sunnyyingling or #mysunnystylediet.

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      Book preview

      Recover - Sunny Yingling

      INTRODUCTION

      Dieting is based on the misconception that food has a moral value. You probably have heard someone say something like, ‘I’ve been good all day. Now I’m going to be bad and eat a slice of pumpkin pie.’ But eating pie is not a ‘bad’ thing to do. Food does NOT have a moral value. Food is just food.

      Jenni Schaefer

      Author of Life Without ED (ED stands for Eating Disorder)

      This quote from Jenni Schaefer is one of my favorites. It puts food into perspective—it’s meant for nourishing, fueling, and protecting our bodies, and providing pleasure. And yet, in our diet-saturated culture, food has become a source of fear and guilt. If your ability to enjoy all foods is disrupted by fear; if you label foods as good and bad, if eating from your personal do not eat list leaves you feeling anxious and ashamed, this book is for you. I often have clients that feel the need to compensate for naughty behavior after eating anything on their bad list, such as restricting calories the next day or compulsively taking off to the gym. But if you can transition from labeling these foods as bad to labeling them as delicious and satisfying, there is nothing to compensate for. You simply enjoyed your meal or snack.

      It’s time to stop evaluating your worth by whether you did or didn’t eat a cookie. Too often I hear conversations between people bragging about what foods they avoid. I NEVER eat processed foods. I would NEVER eat fast food. And somehow, it’s embraced as a sign of good character. These NEVER statements simply lead to more limited food options and feelings of deprivation.

      I was once eating at an Italian restaurant, and the waiter found out I was a dietitian. That night, I really wanted spaghetti and meatballs (I take great pleasure in a tasty meatball!). The waiter questioned my meal decision and was nearly trying to argue me out of the decision, Are you SURE that’s what you want? I thought you said you were a dietitian. He seemed to imply that I was abandoning my values as an RD by ordering a meatball. Maybe if I ordered a salad he would’ve felt more at ease.

      I invite you to learn about the nutritional value of different foods, to dispel all the crazy myths surrounding foods, food groups (such as grains and dairy), and nutrients (such as carbs and fats). I invite you to begin adding a variety of foods back into your diet and refresh your palate. I don’t want you to take food to social events in fear that you won’t be able to eat anything prepared by the host. Each chapter will present sound evidence and build a case for both why and how you can incorporate different foods into your diet. My hope is that you will transition from labeling foods as good or bad or simply as a caloric number. Instead, you’ll be able to include foods based on how they can benefit your body, your mind, and your spirit.

      In Chapter 1, you’ll start by revisiting the word, calories, a word that’s been vilified in our culture. You’ll focus on food as a source of fuel and much needed energy, providing you with a life full of vitality and strength. Continuing with a focus on energy, in Chapter 2 you’ll read about carbohydrates. I’ll discuss the specific sources of carbohydrates that are rich sources of nutrients and components of a healthy digestive system. In Chapter 3, you’ll not only learn about the nutritional benefits of fats, but their function in providing flavor (and enjoyment!) in your foods. Chapter 4 is about protein, the building block of your body. A specific emphasis is placed on understanding meat and dairy products as they relate to your health.

      In Chapter 5, you’ll learn how to fit sweets and desserts into your diet. I’ll discuss the importance of pleasure and satisfaction in your eating experiences and will challenge the myths surrounding added sugars. In Chapter 6, you’ll read about eating at restaurants, with specific tips on how to choose menu items, how to reduce guilt and anxiety associated with eating out, and how to find delight in the dining-out experience. You’ll notice, Chapters 5 and 6 delve deeper into disordered behaviors, since desserts and dining out are two of the greatest challenges for many of my clients. Finally, in Chapter 7, I finish with a focus on exercise as medicine. Instead of exercise being solely used as a method of weight loss, I’ll discuss alternate benefits to exercise and help you create your own exercise plan. (This is assuming it is medically appropriate that you engage in regular exercise.)

      Each of chapters 1-5 concludes with a list of recipes for you that were contributed by my past and current eating disorder clients. Some of them wanted to share their comments with you as encouragement for tasting their dishes. These people have been, and some still are, in the fight for freedom from fear of foods. However, they’ve achieved so much by learning what you will read about in this book. Use this book as a tool along your journey as you recover from eating with anxiety and fear.

      1

      THE FOCUS ON FOOD AS ENERGY

      CALORIES

      How is it that the word calories has such a negative connotation? We are bombarded with messages that tell us to minimize our calories, watch our calories, and control our calories—messages from social media, news, family, peers, and even doctors and health educators—as many of my clients will testify. It may not help that recent legislation and food labeling changes promote a focus on calories. All restaurants and retail food establishments with at least 20 locations are required to provide calorie information for all food and beverage items. Additionally, upcoming changes to the Nutrition Facts Panel on food and beverage product packaging includes the word Calories in larger print. This makes calories more easily identifiable, drawing greater attention to the word. With the current high obesity rate in the U.S., a focus on calories is unlikely to diminish. When you note calories on packaging, in restaurants, and online, my goal is for you to shift from fearing the number to appreciating that this number represents the energy for your body to run on.

      REVISITING THE WORD CALORIES

      What are calories? According to Mosby’s Medical Dictionary (and other scientific resources), a calorie is:

      • The amount of heat needed to raise the temperature of 1 kilogram of water 1°C

      • A unit, equal to the large calorie, used to denote the heat expenditure of an organism and the fuel or energy value of food.

      Did you catch those words in the second definition? A unit that describes the ENERGY VALUE of food. One of the characteristics of foods and beverages is that they provide you with energy!

      If you need help changing your mindset about calories, try substituting the word energy each time you evaluate calories in foods and beverages. Create a positive visual of how that food will promote the energy you need, such as the delivery of nutrients to your brain and central nervous system. I have numerous clients who complain of feeling sluggish. They meet with me to explore ways of achieving more energy. According to a 2011 study reported by the Centers for Disease Control and Prevention (CDC), approximately 15% of women and 10% of men complained of feeling very tired or exhausted over a 3-month period.

      Additionally, an article released by the Washington Post in 2017 indicated that about 5 million medical visits each year are attributed to complaints of fatigue. Unfortunately, we’ve seen an increase in the use of stimulants, such as energy drinks, evidence that people are seeking to address this issue on their own. Would it surprise you to know that, in 2016, the energy drink market worldwide was a 43-billion-dollar industry? According to market research in 2017, this industry is expected to continue to increase until 2025. Researchers stated, Almost 60% of the male and 40% of the female population in the U.S. is addicted to these beverages. My hope is that you don’t rely on any supplemental stimulant. One of the important keys to overall energy is eating and drinking ENOUGH calories. Period.

      Your body works hard capturing the energy you consume through foods and beverages. Calories are essential. They are good for you and not something to avoid. There is a nutrition concept called physiological fuel value. This is the difference between the number of calories from food (measured in a laboratory) and what your body

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