Healthy U

Issue 10

Upcoming Events

Ever been “hyper” from too many candy bars and caffeine sodas? Ever felt headachy, irritable and down when you haven’t eaten a substantial meal in a few too many hours? Then you know that what you eat can effect how you feel and how well you can concentrate.

To feel your best, try to eat healthy foods every 2-4 hours. Make sure you are getting complex carbohydrates, protein and mono and poly saturated fats throughout the day. Eating a variety of foods will help you meet your nutritional needs better, as there is no one perfect food.
More Info

How to Help a Friend
with an Eating Disorder

Do you have a friend struggling with an eating disorder, such as anorexia, bulimia, or a binge eating?

Having an understanding of eating disorders is important for you to better help your friend. Eating disorders are illnesses and not choices. They arise from a variety of physical, emotional, social, and familial issues. All of these issues need to be addressed with the help of a professional for effective prevention and treatment of eating disorders. People with eating disorders have a real mental illness that distorts their body image. They starve themselves to be constantly thinner. This eating pattern can cause organ damage and even death.

According to the National Eating Disorders Association (NADA), you cannot force someone to seek help, change their eating habits, or change their attitudes. But, you can help your friend by honestly sharing your concerns, providing support, and finding out where to go for more information.
More Info

The body mass index (BMI) is regularly used as an indicator of risk for cardiovascular disease. A BMI of 25 to 29 is considered overweight and a BMI of 30 or higher is considered obese. These numbers can indicate a greater risk for heart disease

But, new research suggests that waist circumference measurement may be a more accurate indicator of heart disease risk. The study found that waist size (belly fat) correlated more accurately than BMI (total body fat) to the heart disease risk factors of high blood pressure, elevated blood sugar, and elevated cholesterol. Based on the study results, to lower your risk for heart disease, men should strive for a waist size of 35 inches or less and women 33 inches or less.

Source: American Journal of Clinical Nutrition, February 2005.

DEPRESSED? IRRITABLE? continued

Some foods are helpful in lifting the mood and calming the nerves. Adequate levels of omega 3 fatty acids are important. They are found in salmon, tuna, sardines walnuts, flax seeds and canola oil. Complex carbohydrates can also have a positive effect. Try oatmeal, brown rice, beans and vegetables.

Other foods may cause problems. Alcohol is a depressant, plain and simple. The highs followed by the lows of too much sugar or high fructose corn syrup can be avoided by limiting your input. As a matter of fact overeating period can temporarily depress your mood.

Give a healthier diet of smaller more frequent meals a try and see if your mood improves.

Source: www.calorieking.com

DO YOU HAVE A FRIEND continued

Following are additional ideas from NADA on what to do to help your friend:
• Learn as much as you can about eating disorders.
• Know the differences between facts and myths about weight, nutrition, and exercise, so you can reason against a friend’s inaccurate ideas.
• Talk opening and honestly with your friend about your concerns.
• Be caring, but be firm. Don’t allow your friend to manipulate you. Your friend must be responsible for her or his behavior. Avoid making rules, promises, or expectations you cannot keep.
• Compliment your friend on her or his wonderful personality, successes, or accomplishments.
• Be a good role model for healthy eating, exercise, and self-acceptance.
• Tell someone else about your concerns for your friend. Addressing body image and eating disorders early before they become life threatening offers a better chance for success in becoming healthy again.
Eating disorders are not just a "woman`s or a girl’s problem." Males who are preoccupied with shape and weight can also develop eating disorders as well as dangerous shape control practices like steroid use.

For more information on eating disorders, call the NADA toll-free information and referral helpline at (800) 931-2237, or visit http://www.uww.edu/uhcs/Eating%20Disorders.htm