Eating Disorder Healing, Angels are Coming, The Blessed Nights of Ramadan

 

 

Dear Readers,

 

This has been such a different Ramadan, full of new learning experiences and unique bonding. Many people had to face the challenge of fasting and staying well during this auspicious month. A reader from Melbourne was heart broken, she was so upset, she said “how unfortunate am I? I spent my Ramadan, bingeing/purging, using diet pills and in panic, I have not given up a single behavior or changed in anyway”.

When you enter Ramadan with an intention to feed the needs of the demon of Eating Disorder, then Ramadan will become a challenge. No Doctor will suggest that you observe Ramadan with your Eating Disorder. In fact, they will encourage you and support you to get well and then enter this month with a clear and healthy mind. That’s why many sufferers continue with same lifestyle and same old habits. Ramadan has not had a major impact on their Eating Disorder. Some who managed to abstain from their old behaviors/habits (the most they have done is stay hungry from morning till evening) may find the next 11 months of the year, where people will be regulating normal diets and normal eating behaviors a huge challenge.

As Shaykh Asif Hussain Faroqui said in His Book ‘The Three Nights Among The Nights’:

“Allah is not in need of us staying hungry on an empty stomach or in need of us dieting. The thing that Allah wishes to see from us is Taqwa (belief) with which we carry out His commands”.

 

Going Cold Turkey on Eating Disorder Behaviors/Habits

Eating Disorders are both a physical addiction and a psychological habit. The mental affect of  quitting Eating Disorder can be severe for a sufferer. That’s why many sufferers who entered the month of Ramadan with a hope of recovery were shocked to discover how difficult it was to go Cold Turkey on Eating Disorder behavior/habits. So many who wanted to give up anorexia/bulimia/binge eating went through a variety of physical and intense emotional withdrawal symptoms, such as fatigue, hunger, insomnia, restlessness and constant cravings for exercise and food. The problem here is that not many people were prepared for the withdrawal symptoms or side affects. This presented the biggest challenge for them and the safest method was to retreat back to Eating Disorder behaviors. As with all withdrawal symptoms, the severity will be affected by factors such as how long a person had an eating disorder, how much behaviors they used each day, and the presence of other medical conditions or additional addictions.

Not all is lost, this is a testimony, a proof that you need to seek help for your Eating Disorder. You know yourself better than anyone, if you spent this Ramadan engaged in a tiring physical and mental battle with the demon of Eating Disorder then see your GP/Doctor right away- get help.

Ramadan is a month in which you have an opportunity to truly humble yourself before Allah.  You are blessed to have an opportunity to observe the best of the best of the days of Ramadan.

Despair Not- Do Not Lose Hope.

You are here on this blog, because you want freedom from your Eating Disorder, you want recovery and you want to live a life that is free from the rigid rules of Eating Disorder.

Last Ten Days of Ramadan are the most blessed ones. If your lives have not changed for better then you will take the initiative of changing it. You will seek treatment for your Eating Disorder and you will ask Allah for healing. Ramadan is such a blessed month that Allah’s blessings upon the people become abundant and upon every step and in every moment a person is rewarded with paradise. Through His Mercy, Allah forgives a person’s sins due to his deeds. Now tell me, whose word are you going to believe? Allah who is telling you that He will forgive you, or your Eating Disorder that belittles you, mocks you and keeps you in the bottom of despair by telling you that you deserve to be punished through dangerous addictive eating disorder behaviors?

You may have spent your first twenty days of Ramadan in the shadow of the demon of Eating Disorder, Allah is giving you another opportunity to connect with Him from heart.

“Allah showers His Mercy for every person in the month of Ramadan, so how sad it is if a person still does not understand the message of Ramadan and reaps its benefits”? Shaykh Asif Hussain Faroqui

 

The Blessed Night

The excellence of this night has been announced in the whole Surah of Quran, we call it ‘Laylat-ul-Qadr’, a night that befalls in the last ten days of Ramadan on dd nights (21, 23, 25, 27, 29), where we have an opportunity to ask Allah for anything with staid conviction, belief and love. Use this night for yourself.

Allah said “And what will convey unto you what the night of Qadr is”? O People you will not be able to comprehend the blessings and eminence of this night with your minds.

On this Night:

* Prophet Adam (as) was created

* Prophet Jesus (as) was raised to heavens

* Allah created His beautiful Angels on this Night

*And what more can we say, on this Night Divine Guarded Tablet (Lawh-e-MAhfooz) the blessed Qur’an was revealed in the heavens and then over the period of 23 years it was revealed upon the blessed heart of Prophet Muhammad (pbuh)

 

The Blessed Angels are Here

I love this passage from Three Nights Among Nights, ‘The Descent of Angels’. In deep throes of my illness, I remember reading this passage and it filled my heart with so much hope and belief. I then looked outside my window at a beautiful Ramadan sky with twinkling moon and as I breathed into cool night air, I thought, Angels are here, Allah has sent them down to bless us, this demon of Eating Disorder stands no chance in front of Allah’s blessed pure Angels.

” Allah states that this night is better than a thousand months and secondly that the angels, accompanied by their chief Angel Jibreel (as) descend upon the Earth. Blessings and goodness descend on this night, and the Mercies of Allah continue to descend until the rising of the dawn.”

The Descent of Angels

On this night the Angels along with Jibreel (as) descend upon the earth by the permission of Allah.

Jibreel comes down with four enlightened banners.

The First of these flags is placed at the Ka’bah in Makkah.

The Second is placed at the Prophet’s Mosque in Madinah

The Third Banner is placed at the Al-Aqsa in Jerusalem

 

The Fourth banner is placed upon Toor, Mount Sinai

 

After this all Angels are told to spread across the earth, to every place, whether it be in the desert or the valley. The Angels visit wherever there is human life. These Angels roam the earth, searching for the humans who are busy in remembrance of Allah. How beautiful! 

Did you know that Angels are with us all the time except when we go to bathroom and one other time. Fajr morning and late afternoon prayer Asr are special because Angels from morning and afternoon shift record them.  When we pray our Salaat we pray it in the same way as Angels do.

What more can I say on this topic, words fail me except that don’t fall into this thinking that your only companion is your Eating Disorder because it’s not. Allah has surrounded you with beautiful pure Angels that harm no one.

What to do on Odd Nights? taken from Three Nights Among Nights

Recite as Much as You can this Supplication

Dua for Laylatul Qadr

Read Qur’an

Read Sura Yasin

Read Surah Ikhlas

 

Pray for loved ones who have passed away

 

Do Dhikr- Remembrance of Allah- ‘Laa-ilaha-illallahu Muhammad-ur-Rasoolulaah’. Hazrat Anas (RA) said: “When Laylatul Qadr occurs, Jibraeel descends with a large group of angel onto the earth, who make D’ua-I-Rahmah (Mercy) for those men and women engaged in Salaah, Dhikr (Remembrance of Allah), etc” (Mazhari).

 

Recite Surah Al- Qadr seven times- Imam Ali said whoever recited Surah Al-Qadr seven times during this night, Allah protects him from all afflictions, from all diseases, and seventy thousand angels will supplicate to Allah on his behalf, so that he may be rewarded with paradise.

 

 

Read what Angels read Salat ul Tabeeh and what our Prophet Muhammad (pbuh) read. 

How to read this Salah:

http://www.islamicacademy.org/html/Articles/English/Salat_Tasbih.htm

 

 

 

 

 

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What Eating Disorder Recovery Looks Like in Ramadan

Dear Readers,

A reader from Melbourne, Australia asked me what recovery looks like in Ramadan .  Recovery looks different for each individual.  Your recovery will be different from everyone else who’s in recovery, just like your diagnosis and treatment.  Also the pace of your recovery will be very much dependent on how you work it, your emotional and psychological state of mind, your physical condition, the strength of your support networks, and other factors. You really can’t compare your recovery to others but there are some phases of recovery that are fairly common. They may not occur in specific steps, but, sooner or later, everyone in recovery will likely to experience them, such as good health, increased stamina, cognitive mind and decreased depression.

 

The goal of eating disorder treatment is full recovery: living life free of eating disorder thoughts and behaviors.

One of the behavioral changes associated with Eating Disorders is isolation and depression. For me recovery meant being able to go out to learn and explore the world, to eat the foods that will nourish my mind, body and soul and to participate in the month of Ramadan without Eating Disorder thoughts . After the treatment and in recovery, it can be difficult to relearn how to proceed with Ramadan without Eating Disorder thoughts/behaviors. In recovery, Ramadan indeed becomes a month of beauty and blessings.

This is my third year in Remission and I thank Allah for making it my first ever Ramadan with no bad ED thoughts on food and calories. I wasted so many Ramadans hiding in my bedroom, fretting over food and calories and being ill.

Only this year I came to realise that in recovery you enjoy a month of unity, love, peace and blessings with increased mental stamina and physical strength.

 

My Ramadan Evening in Recovery

Reclaiming blessings of Iftar after the Ravages of Eating Disorder

In Recovery I accepted an invite from a dear friend to spend an evening with her in her country cottage.  My Friend is 60+ and I often wondered how she managed to have so much increased energy and stamina. She often puts me to shame with her creativity and hard work. She has defied age and her skin is just amazingly flawless. I discovered her graceful age secret when I visited her Country Home in Surrey. She does her own gardening, plants her own vegetables and herbs and eats fresh and organic.  In recovery, I was able to appreciate her beautiful Country Cottage, all the colors and all the hard work she has done to maintain her home and her Garden.

Enjoying a Beautiful English Country Cottage

Enjoying a Beautiful English Country Cottage

 

In recovery I was able to admire her herb garden, learn about different cooking herbs and I enjoyed preparing a Ramadan Evening meal with her, using fresh produce from her garden.

Using Fresh Herbs from her Garden for cooking

Using Fresh Herbs from her Garden for cooking

In Recovery I was able to experience the Excitement of Anticipation Before Fast Opens

In recovery you enjoy that feeling of anticipation just before the fast opens and you see minutes tick by.  You help prepare the meal and set the table for Iftar.

Iftar 8

That joyous feeling of achievement when you take the first bite of date, first sip of water. You are just excited about opening your fast with  date and Fruit Infused Water.

Fruit Infused Water with Garden Mint- Blessed Iftar

Fruit Infused Water with Garden Mint- Blessed Iftar

In Recovery you Learn that Eating Rights makes a huge different to your health and lifestyle.

 

You enjoy praying and you enjoy spending time in a company of beautiful people.

 

We made a Fresh Fruit Juice with Carrots, Celery, Beetroot, Left Over Red and Green Grapes and Oranges. We added a shot of Wheat Grass Synergy to give this drink an extra edge. I would not have been able to do that few years back.

 

 

A Juice that will make your skin glow from the Inside out

A Juice that will make your skin glow from the Inside out

Energize Yourself with Beetroot Drink with WheatGrass Synergy

Energize Yourself with Beetroot Drink with WheatGrass Synergy

I made this salad to accompany our meal. Most of the ingredients were fresh from my Friend’s Garden. Fresh Produce Tastes so different.

 

 

Garden Salad

Garden Salad

Add all the Salad Ingredients, whatever is available. Combine extra virgin olive oil, we used oregano oil and vinegar, season with salt and pepper, then toss with Salad Leaves.

 

 

Ramadan Salad

Ramadan Salad

I would not have been able to sit and enjoy my Iftar in her beautiful company and have her share mint yogurt with me.

 

Starting Your Meal with  Yogurt and Fresh Mint

Starting Your Meal with Yogurt and Fresh Mint

 

Simple Recipes Healthy Eating

 

In recovery we are the decision-makers of ourselves . We prepare and eat the food that will nourish us and heal us. I would not have been able to enjoy this organic Chicken Vegetable Soup with Home made Harissa if I was still living under the demon of Eating Disorder.

 

Blessed Ramadan Soup Fresh Produce

Blessed Ramadan Soup Fresh Produce

After Prayer and before we dashed off to mosque, I thoroughly enjoyed her home-made Cappuccino.

Iftar 6

Ending your Meal with a Perfect Home Made Cappuccino

Ending your Meal with a Perfect Home Made Cappuccino

 

As you proceed with your Prayers you realise that in recovery you enjoy increased energy that comes with eating right.

Of course, I have my challenges, but Alhamdulilah (I thank God) that every year I see the improvement and lessening of those ED thoughts.

 

Posted in Eating Disorders and Ramadan, Mindful Eating, Other Random | Tagged , , , , | 1 Comment

Ramadan Eating Disorders Forgive Yourself

 

Dear Readers,

The expectations and societal pressures make Ramadan especially hard for people in recovery or struggling for self-care. After all, eating disorders and other mental health issues often stem from our relationship with control. The chaos and emotions can sometimes be enough to throw us back into unhealthy habits or addictive behaviors. There are many sufferers who’ve slipped up during Ramadan. Slipping up means continuing to use Eating Disorder behaviors or activity in spite of its consequences being harmful.  Eating Disorder behaviors such as bingeing/purging, exercising, starving are habits that’s gone out of control or something one can’t do without. Your world can shrink almost before you realize what’s happened.You feel ashamed and guilty over your behaviors and you keep holding it against yourself. 

According to Colleen Thompson: “Recovering from an eating disorder takes time. You did not develop your eating disorder over night and it will not go away that quickly either. It is important to remember that no one can recover perfectly and there will be slips and relapses during the recovery process. This is normal and it is to be expected.”

 

Recovering from an eating disorder takes time. You did not develop your eating disorder over night and it will not go away that quickly either. It is important to remember that no one can recover perfectly and there will be slips and relapses during the recovery process. This is normal and it is to be expected. The Relapse Prevention Plan is something that may be helpful to you in preventing a lapse from becoming a relapse. – See more at: http://www.mirror-mirror.org/relplan.htm#sthash.oIZ9Yxuv.dpuf

This Ramadan Try to Do One Thing and Try to Put this One thing into Perspective.

If you look in the mirror and look yourself in the eyes but you don’t like the person you see, than you need to learn how to love the person that God has created.

So you relapsed during Ramadan? Don’t let one slip up send you to throwing all of your recovery out the window. Some days will be harder than others. Your Eating Disorder has traveled with you into the month of Ramadan.  Lower your standards from ideal to real; recovery is hard and no one recovers overnight from their Eating Disorder.  There are deeper reasons for Eating Disorder behaviors and also a deeper basis of unhappiness that lies at the root of it. Low self-esteem, suffering, and the inability to cope effectively are at the heart of all Eating Disorders.

that each day is a new day, and each day counts.

Self Forgiveness is Essential for Recovery from Eating Disorder.

Remember that you are not a failure your ED is a Bad Demon .

“I vowed I won’t binge and purge this Ramadan, but I failed, I purged my meal day after day.” (Bulimic Female)

Remember that Relapse is never planned, but prevention of a relapse can be.

The instant after the purge is complete, you feel relieved and in control. You decide maybe you’ll do it again tomorrow for the last time. What’s one more time? And then you’ll never do it again, but then guilt, shame settles in. In the aftermath of a purge, many grapple with their behavior through guilt (” I can’t believe I binged, it’s awful and I feel so bad”), rationalization (“I shouldn’t have, but I did it”). Eating Disorder. Like a troll under a bridge, those of us who struggle with it never know when it’ll leap out and attack. And that’s how your Eating Disorder begins to infiltrate your mind, body, and spirit and the whole of Ramadan.

Eating Disorder is an effective way to cope with life when you don’t understand your emotions; you have only a limited capacity for self-respect, and you don’t have healthy relationships with people.

Have you Forgiven yourself? Probably Not.

Realize, right now, that there is a very big difference between slipping up and failing. So, you’ve used an ED behavior that you regret, you most likely had some reason for doing it at the time (even if that reason doesn’t make rational sense). You didn’t choose your eating Disorder. It’s an invisible progression, a strange discovered way to feel that you control something.

The teachings of Ramadan are designed to help us to become more contented people, to connect with God, to think about our world, by reducing those things in our lives, which cause us suffering [or cause suffering to others], by helping us to reflect more deeply upon the consequences of our actions, and by increasing those things that bring us and others happiness.

 

  • Every choice you have made in the past was the best you could make at that time. If you had known better, you may have made different choices.
  • To be imperfect, to make mistakes, to be flawed, weak, afraid is simply part of being human.

Get up, spend time in prayer, God has wiped your slate clean to try again. All things are possible with him who gives us strength. Each day is a new day, and each day counts.

The Importance of Forgiving Yourself

No body is perfect We all make mistakes.

Accept yourself and your Slip ups

 

Eating Disorder is something that has gone way beyond normal limits, and which is harmful to self. As the Ramadan season progresses, I find it helps to identify your biggest concerns. What are you hungry for? Is it more exercise, more food, more numbness to not to feel the pain of your past? After addressing these concerns, one needs to accept their slip ups, not to be hard on themselves  and to forgive their self, so one can move forward with the Ramadan and life. Holding judgement, anger and resentment towards yourself  is a major drain on your energy and also destroys your inner space. With an Eating Disorder, there is a tendency in many people to punish themselves endlessly for relatively trivial things. Eating Disorders are significant barriers to experiencing inner peace and joy. When you clearly understand the roots and causes of self-judgement, forgiving yourself becomes much easier.

Above all, recognize that recovery takes time. Because your intentions are good but your time, resources, and skills are limited– so try to get comfortable with that gap between perfection and reality instead of beating yourself up over your slip-ups.

Forgiving yourself is essentia

You’ve Got What It Takes to overcome -Compassion for the feelings you have, compassion for yourself. Acknowledge that the behaviours/thoughts/feelings are there at that moment but that they are not always there. The first step is believing in yourself more than you believe in the words of the demon of Eating Disorder. People  in all times, need something to make their lives meaningful. Eating Disorders  Do Not Make your Life Meaningful.

 The key to mastering (not controlling) your Eating Disorder is to notice the early warning signs –  and learn to constructively express them.

Talk to someone.  it is better to talk about the potential triggers than succumbing to the societal pressure to put on a happy face.

Sometimes you just need to get it off your chest. Talking to someone else about what is bothering you can have serious benefits. When you are upset at yourself, emotions can cloud your reasoning abilities. A loved one will often point out a reason why you deserve to forgive yourself that you never would have seen.

 

Get Help!

Perhaps this month,  may lead you  to admit to yourself  all sorts of things you preferred to keep secret: that you need help, that you need support to defeat the demon of Eating Disorder. As uncomfortable as it is to tell someone you feel powerless with your Eating Disorder. Our greatest misunderstanding about expressing vulnerability is that we feel weak, when in fact we are at our most powerful. Eating Disorder behaviors are a destructive act of expression, causing others to withdraw or escalate. When we express the truth of our feelings, we forge a creative space for connection, where the magic of human interaction becomes possible. Going beneath our Eating Disorder allows us to live constructively.

Remember the true joy of the Ramadan—the revelation of Qur’an, the month of blessings, the month to redeem ourselves. Take care of yourself, then celebrate what you are thankful for.

Allah created us for acceptance, not rejection, and connection, not separation and abandonment. With self-love and belief in recovery, we can become stable, mature, healed, whole and vibrant individuals.

 

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Are you strong enough to recover from Bulimia?

Bulimia HelpBulimia Help

 

Dear Readers,

 

Another wonderful post from Bulimia Help by Coach Catherine.

Catherine Liberty

 

Catherine achieved a full and lasting recovery after 10 years of bulimia. Using her insight and experience, Catherine now coaches a limited number of sufferers to recovery.

 

It’s a wonderful read and I’m certain it will help many of you in your journey to lasting recovery. When one suffers from an eating Disorder and has been stuck in a limbo of disordered eating for a long time, one often give itself reasons for staying in the relationship with Eating Disorder that are not really accurate or that are not strong enough to counteract the harmful aspects of the Eating Disorder. So many have been trying to overcome their ED for years. With time the ED negatively impacts other areas of  life such as relationships, finances and work. The guilt and shame then takes a firmer hold on one’s psyche. Each time one makes a promise to quit and don’t, or each time one tries to stay in recovery only to relapse, the shame and guilt is reinforced. I think we don’t give ourselves enough credit on how strong we are and how we have the power to direct our lives.  With the help of Bulimia Help, Make your “recovery” the first priority in your life.

Happy Reading!

 

Are you strong enough to recover from Bulimia?

Posted on July 9, 2014 by

It’s easy to convince yourself that you’re just not strong enough to recover from bulimia, especially if you’ve been bulimic for a very long time, or if you’ve experienced multiple failed recovery attempts along the way.

But what you may not realize is that at one time or another, every single person on the road to recovery has shared those same fears.

We’ve all found ourselves thinking:

  • What if I’m beyond help?
  • What if I’m too broken?
  • What if I’m not strong enough?
  • What if I fail?

When I first started to recover I was exactly the same.

After ten years of bulimia and a lifetime of disordered eating I was totally convinced that full recovery just wasn’t an option for me.

Not only did I believe I was too weak to recover, I also thought that my bulimic behaviours were so severe and so deeply ingrained that nothing could ever change them.

I couldn’t deny the fact that people around me were recovering but still I was convinced that I was different.

Sound familiar?

If so, this is where your recovery-logic needs to come into play.

The next time you’re bombarded by feelings of weakness or obsessive thoughts about not being strong enough for recovery, I really want you to understand that this is your eating disorder talking.

This is your fear talking!

Even if you’ve failed at recovery multiple times in the past, you can still recover.

Even if your bulimic behaviours are exceptionally severe, you can still recover.

Even if you do have challenging life circumstances that make the recovery process more complex, you can still recover.

From the diversity of people I’ve worked with as a Recovery Coach over the past few years, I can tell you without a doubt that no one is beyond help when it comes to recovery.

There is no such thing as being ‘too broken.’

But surely recovery is more challenging for some people?

Of course we are all individuals here and so it goes without saying that we all experience our own unique struggles, challenges and traumas in life.

Therefore it also makes sense that some people will find the recovery process more of a struggle than others do.

  • Some people may need more support and guidance than others.
  • Some people may need a much longer time-frame for recovery.
  • Some people may experience multiple relapses over an extended period of time.

But the fact still remains – as long as you’re willing to commit to recovery for as long as it takes, you can and you will still recover.

You may be convinced you’re not strong enough to recover from bulimia if…

1. You’ve been bulimic for a very long time

When you’ve been bulimic for a very long time the idea of ever reaching a state of full recovery can seem impossible, but I’m telling you right now, that it does NOT matter how long you’ve been bulimic for, recovery is still within reach.

Maybe you remember me sharing Pat Mary’s recovery story with you in the past?

Pat recovered after 43 years of bulimia, and she did so in the space of just one year. Yes, you read that right, ONE YEAR.

Of course not everyone recovers so rapidly, and if you’ve been bulimic for decades there is a chance it may take a little longer for you, but you know what? Whether it takes you one year, or a couple of years, ultimately this time will seem so insignificant when compared to the rest of your life and to the richness of the years that will follow.

2. You have extreme binge eating/purging behaviours

I remember a time when I was convinced that there was no hope for me because my bulimic behaviours were so extreme. But what I came to find is that it really doesn’t matter how often you’re binge eating or how often you’re purging. As long as you’re willing to put the work in then the strategies that help you stop purging and the strategies that help you stop binge eating will still work regardless of the frequency of your behaviours.

3. You’re relapsing very often

Relapses can be exhausting and confusing experiences, but I really want to reassure you that whether you experience 5 relapses or 500 relapses throughout the course of your recovery, they’re still not going to stop you from recovering unless you let them.

The trick is to make a commitment to learn from your relapses, to understand what they’re trying to tell you, and to adjust your recovery accordingly. It’s okay if you don’t believe me right now, but I promise you that the insights you gain and the lessons you learn during episodes of relapse are what will make full recovery possible in the end.

If you’re relapsing a lot then you might want to check out my article: How to stop a bulimia relapse.

4. You’ve experienced a traumatic and emotionally damaging life event

Lots of people rely on bulimia for emotional comfort and if you’re using your bulimia as a way to escape from painful thoughts related to life trauma then you may feel as though you’ll never be strong enough to live without it.

But what you’re going to come to find in time is that you are SO MUCH STRONGER once bulimia is out of the picture.

All of that new energy and inner calm coupled with your new healthy coping skills will provide you with the comfort and strength that you’re seeking.

Not convinced? Then why not take a read over this recovery story from Marcy. Marcy experienced unimaginable life traumas but still went on to recover after 19 years of bulimia. Her story proves that recovery is always possible.

5. You never remember a time when you had a normal relationship with food

If you’ve been bulimic or had a messed up relationship with food for a very long time then there is a chance disordered eating is all you’ve ever really known.

Forget about ‘re-learning’ healthy habits around food – recovery will mean learning those habits for the very first time, and that is a daunting prospect.

But always remember that you were not born bulimic. Even under such tough circumstances recovery is still possible.

Whatever it is that’s convincing you you’re not strong enough to recover from bulimia, today is the day to stand up to your fears.

The one thing I really want you to take away from all of this today is this that it’s okay if you don’t feel strong right now

We all feel weak earlier on in recovery. Strength is something that builds gradually and grows over time.

Also,

feeling weak isn’t the same as being weak.

Choosing recovery takes an incredible amount strength.

No matter what’s happening in your recovery right now, no matter how far you have left to travel, no matter how many times you have fallen, if you’re here reading these words then that means you have chosen recovery.

That means you are stronger than you know!

So the next time you hear that voice telling you that you’re not strong enough to recover from bulimia, I want you to quietly whisper back “yes I am.”

It doesn’t matter if you don’t believe those words fully right now, I promise you the will come when you do.

In health and love,

Catherine Liberty

 

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Eating Disorder Recovery Ramadan Healthy Breakfasts

Summer Oatmeal

 

Ramadan Recipes

Don’t skip breakfast!

Breakfast is the most important meal of the day and during Ramadan – it’s the meal that will sustain you for the next few hours. Waiting to eat until the Iftar will only set you, your blood sugar, and your recovery into a tailspin. This idea of skipping early morning meal Suhoor, and abstaining from food for rest of the day and then overeating at Iftar is exhausting for your body. People who struggle with an eating disorder,  may then be tempted later in the evening to use food as a coping mechanism.

To regulate your emotions and your vulnerability to triggers, the best thing you can do is to nurture yourself by getting Good Nutrition, enough sleep, drinking water, and engaging in moderate activities.

Breakfast provides the body and brain with fuel

What you should eat at Suhour

A balanced and varied Suhour should provide the body with all the essential food groups (bread and cereals, milk and dairy products, meat and legumes, fruits and vegetables):

  • Complex carbohydrates: Equivalent to one cup of rice or spaghetti, two slices of bread, ½ loaf of Arabic bread or one bowl of whole-grain cereal
  • Protein: Equivalent to 4 cheese slices, 60 grams of meat, two eggs, one small plate of labneh or 1 cup of legumes (such as fava beans)
  • Assorted vegetables
  • A fresh fruit
  • One glass of milk or yoghurt
Source Nestle.com

Breakfast No 1

Eating From the Kitchen of Prophet Muhammad (pbuh) Honey Juice, Dates and Milk

1 Cup of Hot Water with 1 tsp Honey

7 Dates Soaked overnight in milk

1 cup of Milk

According to Magdy Abdalshafy in Optimum health from the Food of the Prophet:

Prophet Muhammad followed the following nutrition style during his life.

After the dawn prayer

After the dawn prayer, the prophet used to have honey juice, about a spoon of honey dissolved in pure water, he urged his adherents to do so, the medical  benefits lying here is that water is different from all the other liquids, it has certain characteristics which you can’t find in any other liquids,  once you dissolve a certain substances in water, all the molecules in the water take the shape of the substance dissolved in it. so taking a cup of water in which one spoon of honey is dissolved is like taking the benefits of  a cup of honey. Now it is scientifically established that honey juice prepares the digestive system for food, for the breakfast meal. This improves the movement of the stomach and the intestines.Honey also contains many vitamins and minerals along with sugars which can easily be digested. Moreover honey contains Adonazen tri Phosphate which is the best food for the muscles. After discovering the wonderful characteristics of water, the World hospitals are using water as a remedy for many diseases by adding certain substances to it to give it certain energies.   It has been noticed that in many parts in the world in the republics of the Soviet Union and Romania, people used to and still are taking honey juice, there is a relation between their long ages which exceed the nineties and their food styles. They always look younger and healthier than their true ages.

The Breakfast of the Prophet

 Prophet Muhammd says:whoever starts his day by eating seven dates in the morning, he will be safe against poisons and magic.  The breakfast of the prophet was medically wonderful; the prophet used to take seven semi-dried dates soaked in milk. Scientific studies prove that dates have many medical benefits; among these is that it detoxifies the body from internal toxicants. People who work in mines and workers working in chemicals are always vulnerable to suffer from the rise of toxicants in their blood. There is a certain enzyme in the human body which rises when the there is an increase in toxicants in blood. In an experiment conducted on people suffering from high poisoning, it has been found that the rate of the enzyme connected with poisoning was reduced to the normal range if they are given seven dates for a month and if the diseased persons kept taking seven dates a day for an entire year, the rise in the liver enzymes will not happen again. 

 

 

Greek Yogurt

Rich in calcium, phosphorus, riboflavin and B12, yogurt is packed with the nutrients needed to get you through your morning without feeling hungry. Greek yogurt boasts plenty of protein—nearly twice as much as regular yogurt—to keep you feeling full throughout the morning.

1 Cup Greek Yogurt (Fat or No Fat)
28 grams roughly crushed walnuts or almonds
80 grams of fruit of your choice, strawberries, banana, melon etc
1 Tbsp chia Seeds
1 tsp Honey- Viola Your Perfect Easy Breakfast

I Love Greek Yogurt with Walnuts, Honey, and Thyme sprinkled on top. 

 

Or Have this Morning Greek Delight- Greek Yogurt 1 cup, 28 grams walnuts, 80 grams blueberries, 1 tsp honey and 1 tsp Rose water.

Walnut and Cucumber Yogurt Soup

This is a particularly refreshing soup for Sahur, with a classic combination of Yogurt and Cucumber and Brain Boosting Food Walnuts that add crunchiness to the dish. Walnuts contain one of the most diverse blends of fats of any nuts, including high levels of omega-3. Some research suggests that daily walnut consumption can prevent age-related decreasing in cognitive function

Serves 5-6

1 cucumber

4 garlic cloves

1/2 tsp salt

75 g/ ¾ cup walnuts

40g 1 day old bread torn into pieces

30ml/2 tbsp walnut or sunflower oil

400ml 1 2/3 Cup Natural Yogurt

120 ml 1 ½ cup cold water

1-2 tsp lemon

Method:

1-      Cut the cucumber in half and peel one half of it. Dice the cucumber flesh and set aside.

2-      Using a large mortar and pestle, crunch together the garlic and salt well, then add the walnuts and bread.

3-      When the mixture is smooth, slowly add the walnut or sunflower oil and combine well.

4-      Transfer the mixture into a large bowl and beat in the yogurt and diced cucumber. Add the cold water and the lemon juice to taste.

5-      Pour the soup into bowls to serve. Garnish with walnut pieces.

Recipe Taken from: 500 Soup Recipes

Spice up Your Suhoor with

Spiced Oatmeal Smoothie

Spiced Oatmeal Smoothie

Ingredients

  • 1/4 cup rolled oats
  • 1/4 cup water
  • 1/2 cup milk
  • 1/3 cup plain Greek yogurt (I used non fat)
  • 1/2 teaspoon ground cinnamon, plus more for dusting
  • Pinch of turmeric
  • 1/4 cup rolled oats
  • 1 apple, cored and roughly chopped
  • 1/4 teaspoon vanilla extract
  • 1 teaspoon pure maple syrup
  • A small squeeze of fresh lemon juice
  • 1 fresh date, pitted and chopped (optional)
  • Ice cubes

Instructions

  1. Combine oats and water in a microwave-safe bowl. Cook for 2 minutes. Set aside.
  2. To a blender add milk, yogurt, cinnamon, turmeric, apple, vanilla, maple syrup, lemon juice, date (if using), ice cubes (7 – 8 if you like it thicker) and cooked oats. Blend on high until smooth.
  3. Pour into a glass or jar. Finish with a light dusting of cinnamon on top.

Recipe: http://www.kitchenkonfidence.com/2012/01/spiced-oatmeal-smoothie

Spread almond butter on whole grain toast, then top with bananas and chia seeds.

 

xhttp://www.buzzfeed.com/emofly/foods-to-eat-at-suhoor-that-release-energy-throughout-the

Chia-Berry Smoothie

smoothie

Ingredients
½ c vanilla Greek yogurt
½ c not-from-concentrate orange juice
½ banana
1 c frozen mixed berries
2 tbsp. chia seeds*

Directions
Add yogurt, orange juice, banana and berries to blender, then sprinkle chia seeds on top, and turn the blender on until the drink is smooth.

*Adding the chia seeds last will help prevent them from sticking to the blades of the blender. If you prefer a thinner smoothie, drink right away. For a thicker smoothie, chill in the refrigerator for 30 minutes and up to 24 hours.

Source: http://ortoday.com/chia-berry-smoothie/

.

Spinach and Tomato Omelette Recipe

Spinach and tomato omelette

This delicious dish is great to keep you full for hours. The omelet is packed with protein, which will keep your blood sugar stabilized

Serves 1

Ready in under 10 minutes

Ingredients

  • Mild cooking oil spray
  • 3 medium free-range eggs
  • 2 ripe tomatoes, quartered
  • 25g baby spinach leaves, washed and drained

Method

  1. Mist a small non-stick frying pan with the oil and place over a medium heat. Break the eggs into a bowl and beat with a large metal whisk. Season with salt and pepper.
  2. Pour the eggs into the frying pan. As the eggs begin to set, use a wooden spoon to draw the cooked egg towards the centre 4-5 times, working your way around the pan.
  3. Scatter the tomatoes and spinach leaves over and leave to cook for a further 2-3 minutes until the eggs are just set, the tomatoes are warm and the spinach is beginning to soften.
  4. Season with more freshly ground black pepper and carefully fold the omelette over. Slide onto a warmed plate and serve.

Recipe: http://www.channel4.com/4food/recipes/healthy/spinach-and-tomato-omelette-recipe

 

Granola Yogurt and Fruit Breakfast

Ingredients

1 cup low-fat Greek yogurt

1 tablespoons honey

1/4 teaspoon ground cinnamon

1 medium banana, sliced

1 cup  Granola

1 cup fruit of your choice

1 Tbsp crushed almonds

Method:

In a bowl, combine yogurt, honey to taste and cinnamon. Gently stir in banana slices, reserving 4 for garnish. At the bottom of 4 (8-ounce) glasses, place 2 tablespoons fruit of your choice, such as berries or strawberries. Layer 2 tablespoons granola on top, then 3 tablespoons yogurt mixture. Repeat with a second layer of fruit, granola and yogurt. Top with remaining granola and garnish with a slice of banana.

Avocado Toast with Eggs

Avocado Toast with Egg Sometimes, simple is just better. In this recipe, two slices of whole-grain bread, lightly toasted, topped with smashed avocado and a sprinkling of salt and pepper makes for a flavorful and rich base. Top that with two sunny-side-up eggs for a healthy dose of protein, and you’ve got a well-rounded breakfast. Stack ‘em in a tupperware container for easy transport or cook the yolks a bit more and make the whole thing into a sandwich.

Recipe : http://greatist.com/health/healthy-fast-breakfast-recipes

 

Awesome Banana Walnut Shake

Created By Rosemary Mark – Nutritional and Culinary Consultant

Awesome Banana Walnut Shake

 

The frozen banana in this shake creates an ice cream-like consistency. The walnuts are finely ground by the blender so that you don’t even know they’re in there…until you taste it! It’s so yummy!

Ingredients

  • 1 medium very ripe banana, frozen
  • 1/2 cup vanilla low-fat yogurt
  • 1/4 cup chopped California walnuts
  • 1-2 tablespoons honey

Directions

  1. Place banana, yogurt, walnuts, and 1 tablespoon honey in a blender.
  2. Blend on low speed until ingredients start to mix together. Then increase to high speed and blend until smooth. For a sweeter smoothie, add another tablespoon of honey. Serve immediately.

TIP: To make a frozen banana, peel and cut the banana into chunks. Wrap in plastic and place in freezer several hours or overnight.

Recipe: http://www.walnuts.org/cooking-with-walnuts/recipes/awesome-banana-walnut-shake/

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Ramadan,Turkey, Eating Disorders “No Body Should be Left Alone”

It was narrated from Ibn ‘Umar (may Allah be pleased with him) that the Messenger of Allah (blessings and peace of Allah be upon him) said: “The Muslim is the brother of his fellow Muslim; he does not wrong him or let him down. The one who meets the needs of his brother, Allah will meet his needs. Whoever relieves a Muslim of distress, Allah will relieve him of distress on the Day of Resurrection.”

Narrated by al-Bukhaari (2442) and Muslim (2580). **

Dear Readers,

A reader from Turkey is in recovery from her Eating Disorder. She’s been advised against fasting. She’s taking medication for many of her health problems. Missing doses may increase her risk for a relapse and can lead to many other problems. She said: ben yalnız- I am alone. I know many people don’t fast in Turkey out of choice, but it makes you feel so nostalgic to miss out on something that is so different from rest of the year. I always see Ramadan as a month of peace. You put away bad, lock away bad, and focus on good’. I suffer from anorexia and a mild bipolar. I have to take my medication to get better.  It’s like people are scared to come near me, they avoid me. I can’t remember the last proper conversation I had with my friends and family. They just want me out of sight, out of way. When my family breaks their fast, I’m upstairs in my room desperately trying to go to sleep, If I try to join them, my siblings get uncomfortable and comments like ‘ sen hastasınget- you are sick, Eğer tembel- you are lazy, get me water, do this, do that’ fly around the table. It really hurts.”

This Year the Theme for Ramadan in Turkey is: Nobody should be left alone. The theme was set by The Religious Affairs Directorate Diyanet Head Prof. Mehmet Görmez aiming to raise awareness on “modern loneliness,” “refugees,” “orphans,” “children on the street” and “the elderly.”.

 

The mosques across the country have undergone decorations in line with this year’s theme.

http://nurkose.net/wp-content/uploads/2011/03/DSC_0053.jpg

I find this year’s theme absolutely beautiful, what a way to help those who need our help most, by giving them our time, our support and making them feel loved and part of Ramadan and our fraternity. Very Sadly, this year Ramadan is also marred by unprecedented turmoil, violence, sectarian clashes in Middle East and Pakistan.

This Ramadan, Don’t leave those who suffer from Eating Disorders Alone.

If you know someone who has an Eating Disorder  or are associated with it in any way you might want to add your support your love to the list. Don’t forget these people are frequently accosted by members of one camp or both and they are very lonely and isolated. Most people would like to keep their eating disorder a secret at all costs, and many don’t even confide in their closest relatives and friends. There’s social withdrawal and intense fear of the judgement of others.

Good News is that Treatment for Eating Disorder is getting better every day and there are things you can start doing right away to help your loved ones. It’s simple and doesn’t take much effort, love, understanding and empathy. Once you understand your loved ones Eating Disorder you’ll see remission as an interim goal. It’s your belief and your support that will empower the sufferer to take the steps to defeat the demon of Eating Disorder. If a person is not treated Eating Disorder can get worst, can become lifelong condition and even lead to death.

Imagine the numerous rewards you’ll get by helping someone who suffers from an Eating Disorder? It’s very Pleasing to Allah and Allah’s Angels smile down on you.

“The one who stays with the one who is sick, and takes care of him and looks after him has done good by serving him and caring for him, and Allah, may He be glorified and exalted, says (interpretation of the meaning): “and do good. Truly, Allah loves Al-Muhsinoon (the good-doers)” [al-Baqarah 2:195]. **

My Eating Disorder tells me I’m Hopeless because I can’t Fast

To the sufferers- Your Eating Disorder makes you think that you’re hopeless, worthless and can do no good. It’s difficult to fast with an illness as menacing as this one and it’s even more difficult to deal with the Eating Disorder thoughts that affect your mind every minute of the day. This Ramadan prove your Eating Disorder wrong by helping the war victims. Try to break out of the loop of Eating Disorder by spending your time with your loved ones and doing something good for your community. Ramadan is about giving charity, give what you can to those who need it most.

The person  unable to fast must feed one poor person for each day, because Allah says (interpretation of the meaning): 

“And as for those who can fast with difficulty, (e.g. an old man), they have (a choice either to fast or) to feed a Miskeen (poor person) (for every day).”

[al-Baqarah 2:184]

People suffering from Eating Disorder, who’ve been advised by their treatment team not to fast, also fall under the same category.

  • According to new report Syrian Refugees in Turkey will reach 1.5 Million by the end of 2014.
  • About 9.3 million people in Syria need help and 2.5 million have become refugees
  • With more than 20000 Iraqis fleeing the conflict in Mosul, many refugees end up in camps in neighbouring Erbil
  • There’s a Ramadan Appeal for Palestine Refugees in Syria, Refugees in Western Africa, in Sudan, Somalia and DRC.

Instead of giving comfort to your Eating Disorder and spending hours wallowing in your Eating Disorder Misery, Take a Step and Give Aid And Comfort To Those Who Have Fled The Fighting in Their Home Countries. You can do this through a charity of your choice. Research and select a charity that is dear to your heart.

This is your chance to do something good for the society and to tell the demon of Eating Disorder to ‘go away’. You can donate to your chosen from the comfort of your home. You can visit their website and see just how simple and secure it is to donate. Many charities collect and distribute the clothing. Do some Ramadan Cleaning – De clutter your wardrobe. Think how your donations will benefit those people and bless their lives? Inshallah you’ll experience the happiness that comes from giving. Giving to charity not only strengthens our communities and aids the people we are helping, but it also gives us feelings of inspiration. 

In Super markets in Turkey alternative packages  can be bought on donations to various charities.

Change is always in the wind.

Message to Family/Friends of Sufferer

You’re reading this perhaps because you know the person with an Eating Disorder.  Make an intention to learn about this disease. By doing this you demonstrate  compassion and commitment in your desire to provide the best possible support for your loved one. This illness to a degree is related to chemical changes in the brain. Arm yourself with information that will help you better understand what your loved is going through.

Bear in Mind Few Things:

  • It’s not your fault your loved one has an Eating Disorder
  • It’s not your loved one’s fault they have an Eating Disorder
  • You cannot fix your loved one but you can support them and love them till their Eating Disorder is in full Remission.

Many misconceptions exist about this illness, due in part to the media, which frequently focuses on individuals who demonstrate more severe symptoms of this disorder. But always bear in mind that Eating Disorders come in all sizes and all forms. If you love and care about someone who suffers from Eating Disorder, it is important to understand that their illness is reflective of some underlying problem. People don’t ask to have an Eating Disorder nor do they reinvent themselves in that way.

Giving is Joie De Vivre (Joy of Life). This Ramadan give your loved ones your support your love. Implement Turkey’s theme ‘No one should be left alone’.

Congratulations to the one whom Allah enables to extend a helping hand to the weak, sick and needy; congratulations to the one who spends his life and his time doing acts of kindness.**

Reference:

**http://islamqa.info/en/105343

 

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Guide to Healthy Portion Sizes

 

Dear Readers,

I’ve received quiet a few Emails on portion Sizes. Some people have been unable to access the BUPA UK’s webpage from their home country. I’ve copied the information below for your use. 

 

According to Priya Dietitian UK: The Eat Well plate has been developed as a way to demonstrate healthy balanced eating. I use this visual guide as a talking point but with the emphasis that this is aimed at a healthy population trying to maintain weight or at overweight people trying to lose a little weight. Therefore the proportions may not be correct if you are trying to gain weight.**

If you have been diagnosed with an eating disorder, you may have been referred to a registered dietitan/nutrionist in your area to help you develop a customized meal plan. An eating disorder recovery meal plan is must in your recovery. It’s important to follow the advice of your physician and registered dietitian.   This meal plan is the basis of your recovery; without it, you will not be able to recover.

Please find below guide on portion sizes by Bupa UK. I was taught about portion sizes at the Eating Disorder Unit in England. I remember my nutritionist telling me that these portions are the minimum serving of what one  should be having every day.

Example My minimum serving of Evening Meal: Six Tbsp of Rice (This is 75 grams of rice) with 4 Tbsp of lentils was perfect. Add a serving of Yogurt and a serving of Salad (80grams) and i had a complete Evening Meal.

 

When I started looking into Islamic Eating Guidelines, 1/3 Food, 1/3 Water and 1/3 Air, I learned that these portion sizes fitted perfectly well with the Islamic portion sizes.  You were simply eating in moderation, in a balanced way and meeting all your daily dietary guidelines.

 

Example of a Balanced Plate

Portion sizes

Below the pyramid are examples of how much the various serving sizes consist of.

No matter how healthy the food you eat is, you can still be at risk of serious health problems if you eat too much or too little for your energy needs. If you’re overweight despite sticking to a healthy, balanced diet, chances are you need to cut down your portion sizes. Here we outline recommended portion sizes and amounts for an average adult aiming to maintain their weight. If you’re aiming to lose excess weight, you will need to eat fewer portions than this.

Please note, the portion sizes and numbers in this article are calculated using published guidelines that estimate an average person’s nutritional and energy requirements.

Starchy foods

Eight to 10 portions per day (to maintain weight for an average adult, depending on your activity level)

Starchy foods are our main source of energy and should form the basis of every meal.

The following amounts count as one portion (however, you will usually have more than one portion at each meal).

  • three tablespoons of breakfast cereal
  • one slice of bread
  • half a baked potato
  • two small boiled potatoes
  • three tablespoons of boiled pasta
  • two tablespoons of boiled rice
  • 115g cooked noodles
  • half a pitta bread
  • half a scone
  • three small crackers

Recommended amounts

If you’re trying to maintain your weight, it’s best to aim for between two and four portions with every meal (to add up to eight to 10 for one day). So, some typical amounts for one meal may include the following.

Cereal
Bread

Baked potato

Boiled potatoes
Nine tablespoons – about the size of a tennis ball
(three portions)
Two slices of toast or a sandwich
(two portions)
One medium baked potato
(two portions)
Four small potatoes, each the size of an egg
(two portions)

Pasta

Rice
 
Noodles

Pitta bread
Nine tablespoons – about 60g
(three portions)
Six tablespoons – about 75g
(three portions)
One block of dried noodles
(one portion)
A filled pitta bread
(two portions)

A day’s amount may include nine tablespoons of cereal for breakfast, a sandwich for lunch and six tablespoons of rice with dinner. Try to go for wholegrain or wholemeal versions of starchy foods as they are likely to keep you feeling fuller for longer.

Remember you can adjust these amounts to suit your own needs. If you’re trying to lose excess weight, only eat about five to eight portions per day, which will mean that the amount you have at each meal will be smaller. And if you decide to include most of your day’s quota of starchy foods in one meal, cut down throughout the rest of the day.

Meat, fish and other proteins

Two to three portions per day – with at least one portion of oily fish a week

This group includes non-dairy sources of protein, which is important for growth and repair. Try to include one portion in at least two of your daily meals. One portion counts as the following.


Lean meat

Fish

Eggs
100g raw/75g cooked – the size of a deck of cards 75g oily fish or 150g white fish is the size of a cheque book Two medium-sized eggs

Baked beans
 
Pulses

Nuts
Five tablespoons is half a tin Four tablespoons of pulses (eg lentils or chickpeas) is a heaped handful Two tablespoons is a small handful

A day’s worth from this group might mean two eggs with breakfast and a piece of fish for dinner; or a chicken salad for lunch and half a tin of baked beans with dinner. Try to limit your intake of red and processed meat because they can be high in saturated fat, which can raise your cholesterol and cause heart disease.

Dairy

Three portions a day

Dairy foods contain calcium for healthy bones and teeth, and are also a good source of protein. Try to include one portion with every meal, and go for lower-fat options when you can. A portion includes the following.

Milk Yoghurt
Hard cheese

Cottage cheese
200ml is a small glass 150ml is a small pot 30g is the size of a small matchbox 90g or about two tablespoons

The milk on your cereal and in your tea all counts. Go for lower-fat cheese and yoghurts, and skimmed or semi-skimmed milk. These contain just as much calcium as full-fat versions.

Fruit and vegetables

At least five portions a day

One portion is 80g of any fruit or vegetable. Examples include:


Large fruit

Medium-sized fruit

Small fruit Grapes and berries
One or two slices of large fruit, such as mango, pineapple or papaya One medium-size fruit, such as an apple, orange, banana or peach Two small fruits, such as kiwis, plums, satsumas or clementines One to two handfuls of grapes or berries
Fruit juice and smoothies Mixed veg Salad leaves
Beans
150ml (a small glass) – this can only count as one portion a day Peas, carrots, sweetcorn and mixed veg – three heaped tablespoons One dessert bowl Three heaped tablespoons – this can only count as one portion a day

Have a glass of fruit juice with your breakfast and snack on fruit throughout the day. If you have a sandwich at lunchtime, include some salad as it will contribute towards another of your five a day.

Fat and sugar

Limit your intake of these foods

Foods high in fat include butter, cream, chocolate and cakes. Foods and drinks high in sugar include soft drinks, sweets and biscuits. Only eat foods from this group sparingly.

Tips for cutting down portions sizes

Many people are surprised when they realise what a typical portion size should look like. If you’re used to piling your plate high with pasta or filling your bowl to the brim with cereal, it can come as quite a shock. But once you cut down, you’ll soon get used to eating less.

Here are some general pointers if you think you need to cut down portion sizes.

  • Use smaller plates or bowls for your meals. A small plate full of food is much less disheartening than a large plate that’s half empty.
  • You don’t need to cut down on your fruit and veg if you’re trying to lose weight. So if your plate is looking a bit sparse, fill it up with vegetables. And if you’re craving a mid-morning snack, go for a piece of fruit.
  • Think about everything you eat during the day. It’s easy to forget the biscuit you had with your tea at work or extra slice of cheese in your sandwich.
  • Counting calories and weighing food is no fun and hard to keep up. Instead, compare what you usually eat against this guide for a week or so and you can start to identify areas where you’re eating more than you should.

 

Produced by Rachael Mayfield-Blake, Bupa Heath Information Team, November 2012.

 

Source: http://www.bupa.co.uk/individuals/health-information/directory/p/hi-portion-size

**http://www.dietitianuk.co.uk/2013/03/02/healthy-eating-for-anorexia-nervosa/

 

 

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