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Making Your Commute Part of Your Recovery

Making Your Commute Part of Your Recovery

How to make your commute part of your self care, healthy lifestyle, and eating disorder recovery.  Here are 5 tips on making the most of your commute! 1. Where have podcasts been my whole life?  I have been driving 45 minutes to an hour to and from work for years without podcasts and now I don’t  know how I did it! Mine’s nothing compared to the commute some people have, sometimes 2 hours one way!  I am loving using podcasts to help my mindset driving through the DMV traffic. Podcasts help me learn new tools to help my clients, and am able to share them with fellow commuters. I am absolutely loving the Love, Food podcast by host Julie Duffy Dillon, a Registered Dietitian. She shares in our REBEL against dieting mindset and dieting culture philosophy.  Her voice is so compassionate and her approach is totally in line with us at Empowered Eating.  I can confidently encourage my clients to peruse her podcasts knowing that they will be in good hands.  She also features other big names in the eating disorder recovery world to give even more tips and insights.  I learn multiple things every podcast. At 20-25 minutes they are never boring and really easy to listen too.  You’re bombarded by dieting society constantly so having  20 minutes of your day focused on body positivity is so valuable! I also love the ED Matters podcast which also features big names in the eating disorder recovery world spark helpful conversation about eating disorders.  I was honored to be a part of ED Matters last month.  You can check out...
Japanese Cuisine: Experiencing New Flavors

Japanese Cuisine: Experiencing New Flavors

Otani Restaurant Japanese Cuisine in Crofton Maryland By Rebecca Bitzer, MS, RD, LD, CEDRD   Variety is the spice of life and also a good way to insure that you are getting a well-balanced diet. I often recommend to my clients to eat ethnic food once/week.  If you are not familiar with ethnic restaurants in Maryland, I will highlight one for you today.  Otani’s is one of my favorite restaurants. The tea mug sets the tone for the meal with 10 ways to better health!   I start the meal with edamame (soybeans) and a great way to add protein to the meal. Next, I was adventurous and tried the tuna for the first time ever.   Next, was dynamite roll which is prepared right at the table!   What is your favorite ethnic restaurant in Maryland? Contact us today at 240-670-4675 for more information about our nutrition services. We are here to help you reach your nutrition goals!    Note: This blog was edited and re-posted from October 16, 2015.          ...
From College Girl to College Girl: Quick Meals for Apartment Living

From College Girl to College Girl: Quick Meals for Apartment Living

Yes, it’s tough. Between studying and work and extracurriculars, finding time to make yourself meals seems impossible. It’s important to remember that feeding yourself is a very basic form of self care. That’s why we’re here to help! Here are some of our favorite 10 minutes or less meals. (these meals tend to be less messy, so it’s a quick clean up too!!) Staple foods: Here is a list of some non-perishables that you could always have in your apartment. You can make tons of meals with these. Beans—chick peas, black beans, kidney beans… all the beans! Canned tuna, salmon, and chicken Pasta (obviously) Instant Rice Frozen Veggies (these are cheaper than fresh too!) Spinach Mixed stir fry veggies Broccoli Mixed Peppers Frozen chicken breast, tilapia, salmon Frozen meals   Breakfast: *You can even make these two breakfasts in a dorm room. No kitchen required!* Overnight Oats: Assemble the night before, and you have a protein-packed, grab-and-go breakfast 1/3 cup rolled oats 1/3 cup plain yogurt 1/3 to 1/2 cup milk (use less to make the oatmeal thicker) ½ banana Cinnamon Feel free to add other fruits to the oatmeal, like berries. You can also top it with nut butter in the morning. I personally like crunchy peanut butter! Eggs In A Mug: All you need is a coffee mug and a microwave 2 eggs 2 tbsp of milk Shredded cheddar cheese Pepper and oregano to taste ¼ to ½ cup veggies—onion, spinach, tomato, mushrooms Make sure to add some toast and fruit with that breakfast. Lunch or Dinner Leftovers! I can’t tell you how many times a week...
5 Common Misconceptions About A Non-diet Dietitian

5 Common Misconceptions About A Non-diet Dietitian

I think most people would agree with the statement, “nutrition is a hot topic.” Nutrition “advice” (see how I put advice in quotes, that was intentional) is everywhere… on magazines, the TV, Instagram, heard while walking down the street, given to you by Aunt Carol even though you never asked… This “advice” is nearly impossible to escape and it can also be triggering for anyone who is trying to improve their relationship with food. Which let’s be real, the majority of people in our culture do not, unfortunately, have a positive relationship with food. So, I truly, truly respect those who are working through recovery (from an eating disorder, disordered eating, dieting…etc.) because our environment makes it so difficult.  Anyways, the fact the nutrition information, or should I say misinformation, is so widely accessible, often does not capture the truth and often paints food in a negative light, frustrates me as a dietitian. Not only are people who aren’t dietitians doling out advice–you wouldn’t ask Aunt Carol about advice on brain surgery if she isn’t a brain surgeon–but this advice rarely even paints a full picture of what “healthy” actually means. There are so many different definitions for “health” for different people in different life stages…etc. But that’s a whole other blog. Because of the way nutrition misinformation is often portrayed, I feel like, it also paints a negative view of dietitians. Many people have preconceived notions of what a visit with me will be like. Like I’m the “diet police.” Or that I just help you meal plan. Or that I am an encyclopedia of nutrition facts. So,...
Q and A: Body Image Discussion with a Dietitian

Q and A: Body Image Discussion with a Dietitian

Question: I’m majoring in psychology at school and my hope is to work with eating disorders. I’m in a sorority and I already hear a lot of negative body image talk in the house as we try on clothes before heading out. I’d love to get advice on what I can say to counter my friends’ negative thoughts. I just want them to feel good about themselves, but I’m not sure how I can help them to not listen to the part of their mind that unnecessarily shames them! This question was actually sent to me by a past intern. I was emailing her back and forth about how school is going and wondering if she wanted to help us out with some social media projects. She originally went to school majoring in nutrition, but switched to psychology. When she sent me this question, I thought to myself, “wow, I’m sure there are so many other people who would benefit from hearing my answer… it’ll make an awesome blog.” So here we go. Let me first start out by saying that it’s very normal (and almost socially acceptable) to poke at your body and point out perceived flaws. I always think of that scene in Mean Girls when “The Plastics” are in front of Regina’s mirror body bashing, and Cady is over there like “uhh this is weird, we didn’t do this in Africa, wtf am I supposed to say here?” We are brought up in a culture that overly values physical appearance (especially for women). Women are defined by their bodies and there is a constant quest for...
Talking To Yourself Like a Friend

Talking To Yourself Like a Friend

By Caroline Best (Student Intern) I was driving to a cookout this past weekend. On the way there, a conversation about a mutual friend came up. There was a straight ten minutes of talking about how much we all liked this person, which is actually what inspired me to write this post. I want you to think about how you would describe your good friends.  For example, when I’m asked about my roommate I say, “she’s amazing, fun, and one of my favorite people.” And I feel like most people would describe their friends in a similar manner.  You compliment your friends. You’re proud of them. And you show them love. Something I think about is… why we often don’t show ourselves this type of love. I wonder why it’s so natural to say something flattering about a friend, and yet it feels “weird” to say the nice things about ourselves. Most people do the opposite. We tend to pick at ourselves and what we don’t like. I completely understand this, I do it too. It’s easy to look in the mirror and notice it’s a “bad hair day” and focus on that. Or to think about a test you took and think about how you should have studied more.  To go through a work assignment you did and list all the ways you could have done it better. Basically, we give ourselves permission to be harsher with ourselves than we are with almost anyone else.  And this can be so, so mentally draining. I was recently talking to a friend who was nervous about a date.  She was...
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