Eating Disorders-All eating disorders are used to block or avoid emotional problems.
-Bulimia is an eating disorder characterized by Binging (eating large amounts) and Purging (throwing up, laxatives, fasting, exercise). -Bulimia has many signs like Purging (throwing up) after meals, dental problems and secretive eating. -Anorexia is an eating disorder characterized starvation and large weight loss. It is a very destructive, often deadly condition. -Compulsive eating is characterized by binging on large amounts of food and increased weight gain -Bulimia and compulsive eating are very similar in their causes Helpful Websites
www.healthywellnessandfitness.com www.nutrition.gov |
Nutrition
-The base of the food pyramid (the food you should eat the most) is composed of Whole Grains (Oats, Wheat, ...) and Plant Fats (olive, corn, veg. oils...) -Whole grains and Plant oils should be eaten at most meals. -Vegetables should be eaten in abundance (all that you want) but fruits should be more limited. - Nuts (cashews, peanuts, almonds..), meats (fish, chicken..) eggs and legumes (beans) are good sources of protein. -Eat sparingly!! - Red meat (beef, pork), sugar, white flour bread and pasta, white rice -Aerobic Exercise works your heart muscle and cardiovascular system. Good examples are running, fast bike riding and swimming. This exercise should last at least 20-30 minutes - Anaerobic Exercise tones and builds body muscle. Examples - weight lifting and short fast sprints. -The number of servings you eat depends on your size, activity level, age and body type. - Variety is very important to good nutrition - Eat many kinds of food with different colors and tastes - Body weight can be deceptive. If you gain muscle and lose body fat you may actually gain weight! Body weight and % of body fat must be considered together - Body types have a strong impact on what foods you can and should eat. - Ectomorphs are very thin and slender people - food is converted into energy and used quickly. - Mesomorphs are muscular people - eating a good variety of food builds muscle quickly - little problem with body fat gains- -Endomorphs are round shaped people - food is converted into body fat - benefits from a diet low in sugar, breads, cereals and pastas - needs lean proteins and plant fats - Diets do not work!! Learning to eat correctly for the rest of your life works best at managing body - Portion sizes are very important because large portions usually mean poor quality . -If your urine is a dark color and has an odor, it often means you are dehydrated. |