tag:blogger.com,1999:blog-14496419052986019522024-03-15T18:09:45.658-07:00Drop It and Eat: Drop the Diet, Manage Your WeightNormalize your eating and your weight. A guide to dropping the senseless rules about food and eating and learning to tune in to your body's signals.HikerRDhttp://www.blogger.com/profile/15170145903147301280noreply@blogger.comBlogger24215tag:blogger.com,1999:blog-1449641905298601952.post-29958296653514460822016-05-26T19:29:00.001-07:002016-05-26T19:29:28.521-07:00Weight loss and the Biggest Loser: What you really need to know about the NY Times article<div class="p1">
<span style="font-size: large;">Patients, Facebook friends, and friends of friends contacted me in horror after reading the </span><a href="http://.nytimes.com/2016/05/02/health/biggest-loser-weight-loss.html?_r=0" style="font-size: x-large;" target="_blank">NY Times</a><a href="http://.nytimes.com/2016/05/02/health/biggest-loser-weight-loss.html?_r=0" style="font-size: x-large;" target="_blank"> article</a><span style="font-size: large;"> on the Biggest Loser. Weight re-gain is inevitable. Most if not all of it. And metabolic rate is screwed too. The control you believed you had? Doomed to dissolve. The hope you were given that you'd finally made it to your goal size or weight—or were getting closer—shattered. Overweight, obese, underweight or average size—the feelings knew no size boundaries. Fear. Anxiety. Hopelessness. Panic.</span></div>
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<span class="s1"><span style="font-size: large;">The pain of regain extended well beyond the 14 Biggest Loser contestants studied and their loved ones. It was felt by those of you who shared their struggle and their joy and sought inspiration from this outrageous, extremist show. </span></span></div>
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<span class="s1"><span style="font-size: large;">The NY Times summarized the research: by 6 years after the show’s end, all but one participant studied had either regained some weight or gained beyond their starting weight; 4 contestants are now heavier than before they tortured themselves with this unsettling weight loss regime.</span></span></div>
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<tr><td style="text-align: center;"><a href="https://2.bp.blogspot.com/-ovLFhMFaXE8/V0eulbixcgI/AAAAAAAAEmU/vhDbIJN12ms6hX0NrnHKy-mi6FjjX6weACLcB/s1600/IMG_0927.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://2.bp.blogspot.com/-ovLFhMFaXE8/V0eulbixcgI/AAAAAAAAEmU/vhDbIJN12ms6hX0NrnHKy-mi6FjjX6weACLcB/s400/IMG_0927.JPG" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: small;">I know how you're feeling.</span></td></tr>
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<span class="s1"><span style="font-size: large;">Nearly all have slower metabolisms now than at program’s start—over 600 calories less on average— with the biggest loser, Cahill at a loss of 800 calories burned per day; he now has to eat 800 calories less per day to maintain the same weight compared to at the start of the program. Many reduced their weights enough to improve their health, but the struggle to maintain the loss was constant and painful—physically and psychologically.</span></span></div>
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<span class="s1"><b><span style="font-size: large;">Where’s our anger at this abuse?</span></b></span></div>
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<span class="s1"><span style="font-size: large;">Four to 6 hours daily exercise was commonplace, with Cahill reporting 7 hours/day while on the show. Two or more hours included intense cardio workouts. And their intake? 1000-1200 calories was not unusual—an outrageous restriction even if the obese individuals were sedentary. That’s right. Just breathing or being at rest they would lose weight at that calorie level given average heights and starting weights. The degree of starvation was shameful and irresponsible. A set up for failure for sure. And did I mention there are now <a href="http://nypost.com/2016/05/22/biggest-loser-fed-us-illicit-drugs-to-lose-weight-ex-contestants/" target="_blank">reports by participants</a> of taking stimulants (provided to them by the program) to accelerate the weight loss—like ephedra and Adderall? </span></span></div>
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<span class="s1"><span style="font-size: large;">It is simply abusive to lose weight the way they were directed to for the public’s entertainment. The extreme calorie deprivation resulted in a hormonally induced hunger and subsequent binge eating. No doubt, great shame and embarrassment resulted from their regain as they blamed themselves for their “failure”. Unfortunately, people replicate this self-abuse with crazy diets all the time, believing they can just jump-start their weight loss and then sustain it. Wrong, wrong wrong. </span></span></div>
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<span class="s1"><b><span style="font-size: large;">What can you learn from this <a href="http://onlinelibrary.wiley.com/doi/10.1002/oby.21538/full" target="_blank">Biggest Loser study</a>?</span></b></span></div>
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<span class="s1"><span style="font-size: large;">Yes, metabolic rate does slow with weight loss. This is not news. You knew it. You knew that when you were dieting and the weight loss you’d hope would continue simply didn’t happen. Your weight would plateau even though you were doing just what you were doing before. Even though you were “being good”. And so you made an adjustment. You’d eat a little less or exercise a little more or use behaviors like purging. And what resulted? More frustration, less “success” with weight loss. </span></span></div>
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: small;">It may be time to be more realistic.</span></td></tr>
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<span class="s1"><span style="font-size: large;">And for many if not most of you, rebound overeating or binge eating occurred. Because you’re a failure? Surely not! Because it wasn</span></span><span style="font-size: large;">’t sustainable. Because you felt deprived—hungry, unsatisfied, fatigued, unfocused, vulnerable. Because hormone levels fought against you, as leptin levels—which helps us feel satiated—dropped with weight loss.</span></div>
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<span class="s1"><span style="font-size: large;">While the number of study participants—a mere 14 individuals—was small—the results were enormous. All but one regained significant weight. Yet the big news from this piece was the extent of the metabolic rate drop and the duration that it was sustained—observed when last checked 6 years after the end of the show! Now that’s scary.</span></span></div>
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<span class="s1"><b><span style="font-size: large;">What does this really mean for you?</span></b></span></div>
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<span class="s1"><span style="font-size: large;">While we don’t have all the answers, it appears that the degree of restriction impacts the outcome. Meaning, more rapid loss, more rapid gain. The “biggest loser”, Danny Cahill, had the greatest drop in metabolic rate—down 800 calories/day. He also regained the fastest, based on the NY Times graph accompanying the article. Deny your body and it’s gonna do what it needs to preserve yourself—it’ll try to slow the engine down, to conserve, to save some fuel for another day, to burn fewer calories. Yes, it does appear proportional. More moderate reductions in rate of weight loss, less drop in metabolic rate. </span></span></div>
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<span class="s1"><b><span style="font-size: large;">Is my metabolism ruined forever?</span></b></span></div>
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<span class="s1"><span style="font-size: large;">The degree and duration of metabolic drop reported in the Biggest Loser research is simply not seen in other studies—a drop of 3-5% is more common. And most studies show that this drop reverses with increased food intake. </span></span></div>
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<span class="s1"><b><span style="font-size: large;">Living with anorexia? </span></b></span></div>
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<span class="s1"><span style="font-size: large;">Fear not—you have not permanently messed things up. The famous Minnesota Starvation Experiment demonstrated what those who treat eating disorders know from practice—that metabolic rate rapidly increases with re-feeding. (But continue to starve yourself and yes, your metabolic rate will be suppressed.) It requires a lot more calories than we’d expect for underfed individuals to restore weight. Ask any parent who is helping to renourish their child with anorexia. </span></span></div>
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<span class="s1"><span style="font-size: large;">So please don’t be too quick to assume your fate. How do we know metabolic rate increases in this population? In addition to the Starvation Experiment and inpatient studies using indirect calorimetry—a measure of resting metabolic rate or calories burned at rest, we also can see it indirectly—from increases in heart rate, body temperature and hormone levels.</span></span></div>
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<span class="s1"><b><span style="font-size: large;">I don’t have anorexia. I just diet to lose weight. What does this mean for me?</span></b></span></div>
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<span class="s1"><span style="font-size: large;">“Just dieting” still lowers metabolic rate. If you are as extreme as the contestants, you may need to acknowledge your fate. If you are expecting rapid loss to be maintainable, think again. Torturing your body with hours of exercise each day as many of them did (or any amount, quite frankly, that leaves you starving) and/or restricting your eating and denying your hunger will fail you. </span></span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhM9_rOqnuhMSq-Ql1jgWBG4DjEMPiNSUSIZpXGTS8df29_LeYj3LhelS5zLQVGeOZ3WMDu9GV3Kd3N-Ib7XWaf_TxXAqeSWpyiNQU0BhLiNRXMK2KCvsOMJ4lxlpfbovQsH2yu87yIYo/s1600/DSC02862.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhM9_rOqnuhMSq-Ql1jgWBG4DjEMPiNSUSIZpXGTS8df29_LeYj3LhelS5zLQVGeOZ3WMDu9GV3Kd3N-Ib7XWaf_TxXAqeSWpyiNQU0BhLiNRXMK2KCvsOMJ4lxlpfbovQsH2yu87yIYo/s400/DSC02862.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: small;">Banning these? Time to change your approach<br /> to weight management.</span></td></tr>
</tbody></table>
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<span class="s1"><span style="font-size: large;">Feeling deprived by omitting foods that satisfy you will lead you nowhere. Besides the reduced metabolic rate, the resulting deprivation leads to binge eating. And binge eating contributes to significant excess in calories and weight regain. Hopelessness follows, leads to the “what the heck effect” and eating recklessly. It all adds up to significant weight regain. And with chronic restricting, there’s also a loss of muscle mass which further reduces metabolic rate.</span></span></div>
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<span class="s1"><b><span style="font-size: large;">So now what?</span></b></span></div>
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<span class="s1"><span style="font-size: large;">Using more sensible, less extreme, more behavioral approaches to take charge of eating may seem less sexy, but has my vote. An <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3904491/" target="_blank">8 year study</a> on lifestyle change resulted in long term weight loss (in 73% of overweight participants)— but not to the degree you might be hoping for. A 5-10% drop in weight was maintainable without losing sanity, and improved health. </span></span></div>
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<span class="s1"><span style="font-size: large;">While the Biggest Loser participants tortured themselves dropping huge amounts of weight, and suffered as it rapidly increased, those with practical lifestyle changes lost less to start and after some initial regain, stabilized for years, suggesting better long term outcomes. The Biggest Losers? The study ended at 6 years, but based on the charts most seem to be likely to continue their weight gain trend.</span></span></div>
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<span class="s1"><b><span style="font-size: large;">So what can you do?</span></b></span></div>
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<li><span style="font-size: large;">Accept more realistic weight goals.</span><span style="font-size: large;"> </span><span style="font-size: large;">Modest paced weight loss (assuming weight loss is truly needed) may be most sustainable.</span><span style="font-size: large;"> </span></li>
<li><span style="font-size: large;">A </span><a href="http://www.obesityaction.org/educational-resources/resource-articles-2/general-articles/benefits-of-5-10-percent-weight-loss" style="font-size: x-large;" target="_blank">5-10% weight loss</a><span style="font-size: large;"> is enough to have a signifiant impact on your health—on blood pressure, blood sugar blood, cholesterol, fitness level and overall well being.</span><span style="font-size: large;"> </span></li>
<li><span style="font-size: large;">Focus on fitness goals. Regardless of your weight, find ways to move more, setting realistic goals.</span></li>
<li><span style="font-size: large;">Address the quality of your intake for health. Include plenty of whole foods including grains, fruits, vegetables, nuts and lean protein sources—as well as fatty fish. But allow room for other foods you enjoy—yes, that includes cupcakes.</span></li>
<li><span style="font-size: large;">Work on your eating behaviors, as I’ve addressed throughout this blog (see posts labeled mindful eating and binge eating)</span></li>
<li><span style="font-size: large;">Cover your ears when your doctor says you must drop to the average BMI if you haven’t seen that place in decades, or ever. Clearly more harm than good will be done.</span></li>
<li><span style="font-size: large;">Oh, and stop blaming yourself. Take charge of what you can control without physical or mental distress. And take some steps to love yourself as you are.</span></li>
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<span style="font-size: large;">Thanks for reading. And sorry it's taken so long for a blogpost. Please take the time to share your thoughts--and share this piece with others.</span></div>
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<div class="blogger-post-footer">See all articles by Lori Lieberman, RD, CDE, MPH, LDN, at: http://dropitandeat.blogspot.com</div>HikerRDhttp://www.blogger.com/profile/15170145903147301280noreply@blogger.com4tag:blogger.com,1999:blog-1449641905298601952.post-87928025738577945332016-04-03T09:47:00.000-07:002016-04-03T09:47:40.636-07:00Recovery from an eating disorder is still possible. Even after all these years.<div align="center" class="MsoNormal" style="margin-left: 9.0pt; text-align: center;">
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<span style="font-size: large;">Against all odds</span></h4>
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<span style="font-size: large;">She's not someone you'd expect to recovery. Decades living with an eating disorder, endless barriers to jump over. But seeing the progress that my patient (I'll refer to as) Amy has made should provide hope to anyone who has long given up. Yes, recovery is possible. Not easy. Not quick. But possible. Please read through the end and share your thoughts with "Amy". </span></div>
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<a href="https://2.bp.blogspot.com/-JM7-Dv4bTqk/TagtJU5Ek2I/AAAAAAAAAd4/bSev6gB4rdwk2uy8TqDo-uX9GONONa2JQ/s1600/DSC01589.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="400" src="https://2.bp.blogspot.com/-JM7-Dv4bTqk/TagtJU5Ek2I/AAAAAAAAAd4/bSev6gB4rdwk2uy8TqDo-uX9GONONa2JQ/s400/DSC01589.jpg" width="300" /></a><a href="https://3.bp.blogspot.com/-dxNIWhWjzhk/TV8F3heA5hI/AAAAAAAADJI/uPjtGUlkLX8dj5kxfMdUv2j7JTxR_b5rQ/s1600/DSC01360.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-size: large;"></span></a><i><span style="font-size: large;">In the last 50+
years, I cannot remember a time in which I was satisfied (even slightly) with
my body.<span style="mso-spacerun: yes;"> </span>As a matter of fact, I view it
as disgusting and embarrassing.<span style="mso-spacerun: yes;"> </span>Even at
my sickest state, I was convinced I was the fattest one in the room.<span style="mso-spacerun: yes;"> </span>In this point of my recovery, I deem it
important to reflect on how far I’ve come.<span style="mso-spacerun: yes;">
</span>Below is my life’s journey thus far.<o:p></o:p></span></i></div>
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<i><span style="font-size: large;">It is uncertain to
me why I have suffered from Eating Disorders for most of my life.<span style="mso-spacerun: yes;"> </span>However, in my past, could lay the meaning
for all of this.<span style="mso-spacerun: yes;"> </span>My mom had EDs
always.<span style="mso-spacerun: yes;"> </span>My ED could be attributed to
nature vs. nurture.<span style="mso-spacerun: yes;"> </span>In other words, it
was perhaps either a learned behavior or maybe it was genetically passed down
to me.<span style="mso-spacerun: yes;"> </span>It seemed important to my Mom
that I should watch what I eat.<span style="mso-spacerun: yes;"> </span>She was
always suggesting that I should not have seconds at meals.<span style="mso-spacerun: yes;"> </span>I remember my Dad taking us for ice cream
when we were kids.<span style="mso-spacerun: yes;"> </span>My mom would always
get a diet soda so it seemed appropriate to me to follow her lead. When I was 8
years old I experienced a terrible trauma.<span style="mso-spacerun: yes;">
</span>Even all these years later, I cannot reveal the details of this
trauma.<span style="mso-spacerun: yes;"> </span>All of these childhood memories
are what, I believe, set the course for this ever-lasting emotional
rollercoaster that is my life.<o:p></o:p></span></i></div>
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<i><span style="font-size: large;">As I was preparing
to graduate from high school, my ED became quite severe.<span style="mso-spacerun: yes;"> </span>I was passing out on a daily basis.<span style="mso-spacerun: yes;"> </span>My pediatrician told me that I was being “ridiculous”;
I did not need to lose any weight and to just “eat more”.<span style="mso-spacerun: yes;"> </span>It was at this time that I realized that if I
ate just enough, it would not raise suspicions. It was also in my teen years
that I started to self-harm.<span style="mso-spacerun: yes;"> </span>I did this
to the point of being certain it would kill me.<span style="mso-spacerun: yes;">
</span>I didn’t care.<span style="mso-spacerun: yes;"> </span>These behaviors
even led into my adult life. <o:p></o:p></span></i></div>
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<i><span style="font-size: large;">At the age of 23, I
was married and eventually had 3 kids.<span style="mso-spacerun: yes;">
</span>During this time, my behaviors somewhat subsided until my husband began
drinking heavily.<span style="mso-spacerun: yes;"> </span>This not only effected
him, but it also effected me and our children.<span style="mso-spacerun: yes;">
</span>What at first seemed like a “silver lining” was actually the calm before
the storm.<span style="mso-spacerun: yes;"> </span>I became engrossed in my ED
once again.<span style="mso-spacerun: yes;"> </span>All my behaviors emerged all
at once.<span style="mso-spacerun: yes;"> </span>I was unable to sit with my
family at the kitchen table during dinners.<span style="mso-spacerun: yes;">
</span>I would make my own “safe” foods and eat at the counter while doing
chores while I ate.<span style="mso-spacerun: yes;"> </span>Even as an adult, I
was still following my Mom’s lead.<o:p></o:p></span></i></div>
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<a href="https://3.bp.blogspot.com/-6YSZ6XlQpbg/Tcn4kxbpKoI/AAAAAAAAAhE/kthSLjwUkZ8khtRKBxYC9QJIEBW0ccTfA/s1600/DSC01597.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="400" src="https://3.bp.blogspot.com/-6YSZ6XlQpbg/Tcn4kxbpKoI/AAAAAAAAAhE/kthSLjwUkZ8khtRKBxYC9QJIEBW0ccTfA/s400/DSC01597.jpg" width="300" /></a><i><span style="font-size: large;">After 20+ years of
marriage I finally somehow found the strength to separate from my husband.<span style="mso-spacerun: yes;"> </span>As I began trying to pay our bills, it
quickly became apparent that there was no money left in our joint
accounts.<span style="mso-spacerun: yes;"> </span>I had to begin again.<span style="mso-spacerun: yes;"> </span>This stress increased the frequency of my ED
behaviors.<span style="mso-spacerun: yes;"> </span>I became quite sick
again.<span style="mso-spacerun: yes;"> </span>I refused to admit it.<span style="mso-spacerun: yes;"> </span>My foggy brain kept me from the reality of my
life.<span style="mso-spacerun: yes;"> </span>Even when close friends and family
claimed I needed help, I thought they were just trying to make me fat.<span style="mso-spacerun: yes;"> </span>Kathy, my therapist, challenged me to attend
an intake interview at an ED treatment center.<span style="mso-spacerun: yes;">
</span>She even called them for me.<span style="mso-spacerun: yes;"> </span>I
went in order to prove my point – I do not need help!<o:p></o:p></span></i></div>
<div class="MsoNormal" style="margin-left: 9.0pt; tab-stops: 0in;">
<i><span style="font-size: large;"><br /></span></i></div>
<h4 style="margin-left: 9.0pt; tab-stops: 0in;">
<span style="font-size: large;">Getting help--no quick fix</span></h4>
<div class="MsoNormal" style="margin-left: 9.0pt; tab-stops: 0in;">
<br /></div>
<div class="MsoNormal" style="margin-left: 9.0pt; tab-stops: 0in;">
<i><span style="font-size: large;">What I thought would
be one hour out of my day, turned out to be four years of my life.<span style="mso-spacerun: yes;"> </span>Since that day, I have been in residential 3
times, and PHP and IOP too many times to count.<span style="mso-spacerun: yes;">
</span>After each stay, I felt like a failure.<span style="mso-spacerun: yes;">
</span>I’m not sure if I felt this way because I couldn’t be cured from my ED
or because I was letting my treatment team talk me into eating. Insurance was
not a great help.<span style="mso-spacerun: yes;"> </span>They would only
approve 2 weeks max in resi for my first 2 stays. I would be discharged from
residential and immediately make excuses for using just 1 or 2 behaviors.<span style="mso-spacerun: yes;"> </span>“That’s better than all of them”, I would
assure myself.<span style="mso-spacerun: yes;"> </span>My outpatient treatment
team were instrumental in convincing my insurance company to extend my
treatment in my last resi stay to 6 weeks.<span style="mso-spacerun: yes;">
</span>Upon discharge, I thought I was cured.<span style="mso-spacerun: yes;">
</span>I felt great for a few weeks before the ED got into my head again.<span style="mso-spacerun: yes;"> </span>I relapsed.<o:p></o:p></span></i></div>
<div class="MsoNormal" style="margin-left: 9.0pt; tab-stops: 0in;">
<br /></div>
<div class="MsoNormal" style="margin-left: 9.0pt; tab-stops: 0in;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgP0E3F8NGQw4k3ncWEbpVeaXpb50sydaKxpl9U9VA99GtFPW3eeHjep6X8F_y7-FziO5JsWZpPsFeWiHf-DHHFlPoM2w1IAsZqKANG-kYBf4czJCpBj9fH3Zxf4Mn4EzJ0QlMxo12zdvU/s1600/DSC01591.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-size: large;"></span></a><i><span style="font-size: large;">I overcame that
relapse thanks to the support of my RD, Lori and the rest of my treatment team.<span style="mso-spacerun: yes;">
</span>She could see through the ED lies.<span style="mso-spacerun: yes;">
</span>She knew I was relapsing even before I did.<span style="mso-spacerun: yes;"> Yet I've turned it and </span>I’ve had many accomplishments in the last few
months: <o:p></o:p></span></i></div>
<div class="MsoNormal" style="margin-left: 9.0pt; tab-stops: 0in;">
<br /></div>
<div class="MsoNormal" style="margin-left: 9.0pt; tab-stops: 0in;">
<a href="https://3.bp.blogspot.com/-OAEM_e51yKo/TVWU2Sc2fhI/AAAAAAAAAY8/d0bxbkdF5t0PkA2hoS6daEuZgtSIaynGw/s1600/DSC01496.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="300" src="https://3.bp.blogspot.com/-OAEM_e51yKo/TVWU2Sc2fhI/AAAAAAAAAY8/d0bxbkdF5t0PkA2hoS6daEuZgtSIaynGw/s400/DSC01496.JPG" width="400" /></a><i><span style="font-size: large;">I dug myself out of
financial debt.<o:p></o:p></span></i></div>
<div class="MsoNormal" style="margin-left: 9.0pt; tab-stops: 0in;">
<i><span style="font-size: large;">I eat my meal plan
consistently<o:p></o:p></span></i></div>
<div class="MsoNormal" style="margin-left: 9.0pt; tab-stops: 0in;">
<i><span style="font-size: large;">I’ve attempted to
move away from “safe” foods.<o:p></o:p></span></i></div>
<div class="MsoNormal" style="margin-left: 9.0pt; tab-stops: 0in;">
<i><span style="font-size: large;">I haven’t used ED
behaviors in 3 weeks.<o:p></o:p></span></i></div>
<div class="MsoNormal" style="margin-left: 9.0pt; tab-stops: 0in;">
<i><span style="font-size: large;">I’ve enrolled myself
into a 16-week DBT group.<o:p></o:p></span></i></div>
<div class="MsoNormal" style="margin-left: 9.0pt; tab-stops: 0in;">
<br /></div>
<div class="MsoNormal" style="margin-left: 9.0pt; tab-stops: 0in;">
<i><span style="font-size: large;">These are all
accomplishments that I would not have believed possible even 3 months ago.<span style="mso-spacerun: yes;"> </span>I will strive to add to this list within the
next 3 months.<span style="mso-spacerun: yes;"> </span>I feel more peace and
contentment in my life now than I have ever before.<o:p></o:p></span></i></div>
<div class="MsoNormal" style="margin-left: 9.0pt; tab-stops: 0in;">
<i><span style="font-size: large;"><br /></span></i></div>
<h4 style="margin-left: 9.0pt; tab-stops: 0in;">
<span style="font-size: large;">The journey isn't over. But recovery is in site</span></h4>
<div class="MsoNormal" style="margin-left: 9.0pt; tab-stops: 0in;">
<i><span style="font-size: large;"><br /></span></i></div>
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<div class="MsoNormal" style="margin-left: 9.0pt; tab-stops: 0in;">
<a href="https://3.bp.blogspot.com/-OAEM_e51yKo/TVWU2Sc2fhI/AAAAAAAAAY8/d0bxbkdF5t0PkA2hoS6daEuZgtSIaynGw/s1600/DSC01496.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-size: large;"></span></a><span style="font-size: large;"><i>Even though I
reached so many incredible accomplishments, that is only the beginning of the
end of my recovery. Today, there a different challenges to face. Being closer
to recovery than ever before, I am now terrified of losing my ED.<span style="mso-spacerun: yes;"> </span>It’s been my stress control, my safety net, my
numbing against my life.<span style="mso-spacerun: yes;"> </span>How do I let go
of it when I may need it again?<span style="mso-spacerun: yes;"> </span>What if
I can’t get it back? Even though I know that it is in my best interest to
continue to move forward with my recovery, part of me does not want to let go
of my ED forever. <span style="mso-spacerun: yes;"> </span>My goal going forward
will be to use my “wise” mind to conquer these thoughts.<span style="mso-spacerun: yes;"> </span>I want to be able to look in the mirror and think,
“I am who I am; I’ve done the best I could, given my circumstances, and I am
proud of what I’ve accomplished”. <span style="mso-spacerun: yes;"> </span>I WILL
continue to fight and learn to love myself, whoever that may be, “Against All
Odds”</i><o:p></o:p></span></div>
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<i><span style="font-size: large;"><br /></span></i></div>
<div class="MsoNormal" style="margin-left: 9.0pt; tab-stops: 0in;">
<span style="font-size: large;">Here's another recovery story you might like:</span></div>
<div class="MsoNormal" style="margin-left: 9.0pt; tab-stops: 0in;">
<a href="http://dropitandeat.blogspot.com/2014/03/theres-no-gift-like-recovery-and.html"><span style="font-size: large;">http://dropitandeat.blogspot.com/2014/03/theres-no-gift-like-recovery-and.html</span></a></div>
<div class="MsoNormal" style="margin-left: 9.0pt; tab-stops: 0in;">
<i><br /></i></div>
<div class="MsoNormal" style="text-indent: .5in;">
<o:p></o:p></div>
<div class="blogger-post-footer">See all articles by Lori Lieberman, RD, CDE, MPH, LDN, at: http://dropitandeat.blogspot.com</div>HikerRDhttp://www.blogger.com/profile/15170145903147301280noreply@blogger.com12tag:blogger.com,1999:blog-1449641905298601952.post-25831779679115052392016-03-17T15:09:00.001-07:002016-03-17T15:12:53.703-07:00From eating disorder recovery & advocacy, to losing weight, to bread baking?<span style="font-size: large;">Got 30 minutes? Check out this podcast I was interviewed on yesterday on Heritage Radio's Feast Yr Ears. <a href="http://heritageradionetwork.org/podcast/lori-lieberman/">http://heritageradionetwork.org/podcast/lori-lieberman/</a></span><br />
<br />
<br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Topics discussed include:</span><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqoODnm_UMTZ3A9eQkidIZkK_sIqzlMCl4bUs31XteE9iAHFQyZPicZtmIg0981X0ZfDy14sjucyCgWsPvaPBwizIxo9ZlLtmqaf7XUzCKHgHxuXcTBrXQHWGI_vU1vw500DL67PNwc9g/s1600/image.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqoODnm_UMTZ3A9eQkidIZkK_sIqzlMCl4bUs31XteE9iAHFQyZPicZtmIg0981X0ZfDy14sjucyCgWsPvaPBwizIxo9ZlLtmqaf7XUzCKHgHxuXcTBrXQHWGI_vU1vw500DL67PNwc9g/s320/image.jpg" width="320" /></a><span style="font-size: large;"><br /></span><br />
<ul>
<li><span style="font-size: large;">Why I love working with people with eating disorders--the most challenging of all my patients</span></li>
<li><span style="font-size: large;">More nutrition pet peeves, what simple step pediatricians can take to catch an eating disorder</span></li>
<li><span style="font-size: large;">What to say and not say to someone who has lost weight</span></li>
<li><span style="font-size: large;">The me and Cate story of Food to Eat and Drop the Diet aka why I adore Cate Sangster</span></li>
<li><span style="font-size: large;">My major food obsession. You mean you don't already know?</span></li>
</ul>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">If you like it, please share it.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">And thanks for your recent comments which I promise to respond to!</span><br />
<br /><div class="blogger-post-footer">See all articles by Lori Lieberman, RD, CDE, MPH, LDN, at: http://dropitandeat.blogspot.com</div>HikerRDhttp://www.blogger.com/profile/15170145903147301280noreply@blogger.com3tag:blogger.com,1999:blog-1449641905298601952.post-45797151022154612002016-02-21T07:04:00.000-08:002016-02-21T07:04:17.546-08:00Pet Peeves. Just in Time for Eating Disorder Awareness Week.<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://3.bp.blogspot.com/--__3xiJwwjo/VsnOqkA2lVI/AAAAAAAAEkY/29fZVWTllKY/s1600/IMG_3060.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://3.bp.blogspot.com/--__3xiJwwjo/VsnOqkA2lVI/AAAAAAAAEkY/29fZVWTllKY/s320/IMG_3060.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: small;">We will all rest more easily if we air <br />these 'pet' peeves.</span></td></tr>
</tbody></table>
<div class="Body">
<span style="font-size: large;">Radio show host, Brooklyn Kitchen store owner and foodie Harry
Rosenblum wants to know my food related pet peeves. He'll be interviewing me on
March 16th on <a href="http://heritageradionetwork.org/series/feast-yr-ears/" target="_blank">Feast Yr Ears</a> about eating disorders and recovery with a
particular interest in Cate and my book, <i><a href="http://food-2-eat.com/food2eat/" target="_blank">Food to Eat</a>: guided, hopeful &
trusted recipes for eating disorder recovery</i>. Pet peeves. Funny he should have
asked; 'Thursday's patient' was just suggesting this for a blog post.<o:p></o:p></span></div>
<div class="Body">
<br /></div>
<div class="Body">
<span style="font-size: large;">We all have them. Pet peeves are those things that drive us crazy
that people and companies say and do that make us want to scream. But most of
you don't scream, or even express your outrag<o:p></o:p></span><span style="font-size: large;">e. You might be annoyed,
infuriated even, but you just keep it quiet and say nothing. Maybe you ruminate
about it, or binge eat or don't eat at all. "I'll show them" may be
your thinking. So readers, here's your prompt to share those things that piss
you off. Ok, ok, not so fast. Let's narrow the focus to food and eating
disorder related topics, okay?</span></div>
<div class="Body">
<br /></div>
<h4>
<span style="font-size: large;">I'll start us off with a few.</span></h4>
<div class="Body">
<br /></div>
<div class="Body">
<br /></div>
<div class="Body">
</div>
<ul>
<li><span style="font-size: large;">People who ought to know better, that assume weight loss is a
good thing. Think doctors and nurses. Just 2 days ago a pre surgical nurse
interviewing a family member asked if there was weight loss of more than 10
pounds in the past month. Yes, was the reply. "That's great!"
she moronically responded, naive to any
underlying vomiting, pain, growing cancer, or depression that might have
contributed. Brilliant. Or the pediatrician who praised the boy's weight drop
from his high BMI, failing to ask the critical questions that would have
diagnosed his eating disorder.</span></li>
</ul>
<ul>
<li><span style="font-size: large;">Food companies that sneakily shrink their packaging, thinking we
just won't notice. 1/2 gallon of ice cream? Nope. Now it's just 1.5 quarts (vs
2 quarts). Kashi cereal boxes--same height, just a fraction of the content,
with skinnier boxes. Call a spade a spade. Increase the darn price but keep the
package size the same. Don't insult my intelligence, please! I'm waiting for
them to fill my dozen eggs with just 10. Just you wait. </span></li>
</ul>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://4.bp.blogspot.com/-sK9r8gVrWhw/VsnO07EEYPI/AAAAAAAAEkc/Txuq0pL-opg/s1600/IMG_3049.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://4.bp.blogspot.com/-sK9r8gVrWhw/VsnO07EEYPI/AAAAAAAAEkc/Txuq0pL-opg/s400/IMG_3049.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: small;">Stop insulting my bread. <br />And please call it <b>bread</b>, not carbs!</span></td></tr>
</tbody></table>
<ul>
<li><span style="font-size: large;">Nutrition misinformation that people can't let go of--belief that
gluten, or carbs make you fat. Not so my friends! There's no evidence to support
this. It's like global warming for a particular US political party. They hold
on to these beliefs in spite of all the science to the contrary. Ughh!</span></li>
</ul>
<ul>
<li><span style="font-size: large;">Food labels that shout out "high protein" or "low
fat" or "gluten free" as if we should care. (If you need to watch your gluten since you have
celiac you'd better look for more that the shout out gluten text; you'll need a
legitimate stamp identifying foods that have a measured low gluten level
through careful factory testing).</span></li>
</ul>
<ul>
<li><span style="font-size: large;">People that think their food choices or diet type raises them to
a higher moral ground. Choose to be vegan if you are concerned about the planet
or animals or both. But don't wear it like a designer label because quite
simply, I'm not impressed.</span></li>
</ul>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://2.bp.blogspot.com/-iRJ9IdQtxiw/VsnPT7MXa0I/AAAAAAAAEkg/ePYmlX7a34I/s1600/IMG_2130.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://2.bp.blogspot.com/-iRJ9IdQtxiw/VsnPT7MXa0I/AAAAAAAAEkg/ePYmlX7a34I/s320/IMG_2130.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: small;">This is steak. It contains protein. <br />And fat. And other nutrients.</span></td></tr>
</tbody></table>
<ul>
<li><span style="font-size: large;">Calling food by its nutrient. As in "I'll have some protein
with that" referring to meats or fish, for instance. Can't we appreciate
and select foods for their other characteristics, too? For their flavor, or
texture, their smoothness or crunch? The simple pleasure they give us?</span></li>
</ul>
<br />
<div class="Body">
<br /></div>
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<!--EndFragment--><br />
<div class="Body">
<span style="font-size: large;">What are your pet peeves? Let's put them out there and circulate
them. And maybe we will raise awareness and create change.</span><o:p></o:p></div>
<div class="blogger-post-footer">See all articles by Lori Lieberman, RD, CDE, MPH, LDN, at: http://dropitandeat.blogspot.com</div>HikerRDhttp://www.blogger.com/profile/15170145903147301280noreply@blogger.com16tag:blogger.com,1999:blog-1449641905298601952.post-88123757912965572662016-02-05T08:54:00.000-08:002016-02-05T08:54:12.073-08:00So you think you're recovered from an eating disorder? Take this quiz to find out.<h4>
<span style="font-size: x-large;">1) Recovery is about weight gain. Period.</span></h4>
<div class="Body">
<span style="font-size: x-large;"><o:p></o:p></span></div>
<div class="Body">
<span style="font-size: large;"><br /></span></div>
<div class="Body">
<span style="font-size: large;">The simple answer? <o:p></o:p></span></div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://2.bp.blogspot.com/-M9raaIIUl0A/VrTP-91TZJI/AAAAAAAAEjs/PFIkeLnYORI/s1600/IMG_1637.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><span style="font-size: large;"><img border="0" height="300" src="https://2.bp.blogspot.com/-M9raaIIUl0A/VrTP-91TZJI/AAAAAAAAEjs/PFIkeLnYORI/s400/IMG_1637.JPG" width="400" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: large;">It just might not be going the way you planned. </span></td></tr>
</tbody></table>
<div class="Body">
<span style="font-size: large;">False.</span><span style="font-size: large;"> Now don't let your eating disorder get all excited, saying "See!
I told you so!"<o:p></o:p></span></div>
<div class="Body">
<br /></div>
<div class="Body">
<span style="font-size: large;">Weight restoration is surely a must for those who have fallen
from their usual weight or in the case of kids, their weight for age and BMI
curves. That is, their expected pattern of gain based on their age and their
weight history. For kids, falling off their usual growth curve suggests a
problem. It shouldn't be praised or rewarded, but evaluated. (Pediatricians,
did you read that?!) But if someone's weight was high due to unhealthy
behaviors such as binging, emotional overeating, or general disregard for
satiety, and weight dropped with improved eating and coping, weight gain is
likely unnecessary.<o:p></o:p></span></div>
<div class="Body">
<br /></div>
<div class="Body">
<span style="font-size: large;">Simply reaching a healthy range based on the charts also isn't
enough. Perhaps your restrictive eating and suppressed weight began as a young
teen, and you've lived for years with eating disordered behaviors. Did you rely
on cigarette smoking or other substances? Was your appetite suppressed by ADHD
meds? As you recover, weight gain may be essential regardless of what the BMI
charts say. Focusing on the weight is misguided!<o:p></o:p></span></div>
<div class="Body">
<br /></div>
<div class="Body">
<span style="font-size: large;">Your weight may be technically in the normal range, but your
behaviors may indicate a problem. You know, like restricting, binging, purging,
laxative abuse, compulsive exercise. <o:p></o:p></span></div>
<div class="Body">
<br /></div>
<div class="Body">
<span style="font-size: large;">Weight is just one component of eating disorder recovery.<o:p></o:p></span></div>
<div class="Body">
<br /></div>
<h4>
<span style="font-size: x-large;">2) If I get a period (and I'm not a guy) then my body is healthy.</span></h4>
<div class="Body">
<span style="font-size: x-large;"><o:p></o:p></span></div>
<div class="Body">
<span style="font-size: large;">False<o:p></o:p></span></div>
<div class="Body">
<br /></div>
<div class="Body">
<span style="font-size: large;">Surely losing your period when you're of age and sex to be
getting a period is cause for concern. But getting your period is not evidence
that all is well and you have recovered. You may get what seems like a period
when you're on the pill, or start to get periods back without all the hormones
being back to normal. Or maybe like one adult patient I used to see, in spite
of her struggle with anorexia, she managed to conceive and deliver 5 children,
never missing a cycle. Similarly, weight may be restored to the appropriate
place, but it may take several months for menses to resume. For guys, low
testosterone level is a more silent red flag that things are amiss; is resolves
with adequate eating.<o:p></o:p></span></div>
<div class="Body">
<br /></div>
<h4>
<span style="font-size: x-large;">3) If I can take in enough calories, then I've recovered.</span></h4>
<div class="Body">
<span style="font-size: x-large;"><o:p></o:p></span></div>
<div class="Body">
<span style="font-size: large;">False<o:p></o:p></span></div>
<div class="Body">
<br /></div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7rXhtgbfBND3FSLhz0IeRjrxbRJUG0s-HvsT_hKjV6Lj3HBPHl_8V3aeEXodTHHSfEXlfHQAgLwckcYtdv1bbL-Iqbo-C2IaPQQamhneQeu926SKJ9le4QV-Ay0TVxqZ78Or6k97NJCk/s1600/IMG_2975.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><span style="font-size: large;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7rXhtgbfBND3FSLhz0IeRjrxbRJUG0s-HvsT_hKjV6Lj3HBPHl_8V3aeEXodTHHSfEXlfHQAgLwckcYtdv1bbL-Iqbo-C2IaPQQamhneQeu926SKJ9le4QV-Ay0TVxqZ78Or6k97NJCk/s400/IMG_2975.JPG" width="400" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: large;">Can you eat foods you used to enjoy?</span></td></tr>
</tbody></table>
<div class="Body">
<span style="font-size: large;">Sure, you will need enough calories to get your body bad to
normal function--with a healthy heart rate and blood pressure, without major
drops in pressure when you go from lying down to sitting or standing; with
normal body temperature and energy level; with better sleep and mood. But full
recovery means eating a range of foods and nutrients. It requires eating enough
carbohydrates and fats-- not just protein. Recovery, true recovery, demands you
include foods that seem scary, foods that you used to love, so that you aren't
controlled by them. Like eating some pizza or an ice cream if the spirit moves
you.<span style="mso-spacerun: yes;"> </span>It means eating bread that may be
whole wheat, or white, sourdough or french, without relying on ‘sandwich rounds<span lang="FR" style="mso-ansi-language: FR;">’ </span>or high fiber, low calorie
flatbreads, or “Ezekiel” bread. If you’re truly recovered you can eat foods
even if you can't justify them for their nutritional value, even if you don't
think of them as "good for you".<o:p></o:p></span></div>
<div class="Body">
<br /></div>
<h4>
<span style="font-size: x-large;">4) I've stopped using laxatives, vomiting, and I'm eating better.
I'm healthy now that I'm exercising every single day. So surely I'm recovered. </span></h4>
<div class="Body">
<span style="font-size: x-large;"><o:p></o:p></span></div>
<div class="Body">
<br /></div>
<div class="Body">
<span style="font-size: large;">False. Replacing one behavior with another-- in this case, having
to exercise to allow yourself to eat-- is also not healthy. Be careful that you
aren't just swapping one behavior with another-- even a 'socially acceptable'
behavior like exercise. If you feel you can't eat if you don't exercise you
have work to do!<o:p></o:p></span></div>
<div class="Body">
<br /></div>
<div class="Body">
<span style="font-size: large;">Ok. So I am doing fine with all that. But I need to be the one
preparing the food. I'm still recovered, right?<o:p></o:p></span></div>
<div class="Body">
<br /></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisIJUCgC-njYnLrd8BNNNDBRkivpUmeHTdnoc2JqnxJAudK1canpHp3Cs6ufzP5ew6RfTs7kPfCUvF1S4LygaLLe8X5jZVmY5db8mgiHfVCRNen3tcvNhC4-KKprpo1BZOhku0JrZXd9Q/s1600/IMG_0322.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><span style="font-size: large;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisIJUCgC-njYnLrd8BNNNDBRkivpUmeHTdnoc2JqnxJAudK1canpHp3Cs6ufzP5ew6RfTs7kPfCUvF1S4LygaLLe8X5jZVmY5db8mgiHfVCRNen3tcvNhC4-KKprpo1BZOhku0JrZXd9Q/s320/IMG_0322.JPG" width="320" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: large;">I know. This is a scary idea. I will <br />settle for nourishing you<br />with words.</span></td></tr>
</tbody></table>
<div class="Body">
<span style="font-size: large;">Not quite. Full recovery includes some flexibility and acceptance
of what you can't control.<o:p></o:p></span></div>
<div class="Body">
<span style="font-size: large;">It means eating meals out without having to look up the calories
before hand, and without having to modify the entire meal according to ED (that
said, being vocal about your preferences doesn't have to be disordered. While
Sally didn’t have an eating disorder in "When Harry Met Sally" <a href="https://www.youtube.com/watch?v=cnlm2e3EN78" target="_blank">this scene</a> is worth viewing for some comic relief. Recovery is being able to eat a meal without watching the food be
prepared, fearing the secret addition of ‘toxic’ ingredients.</span></div>
<div class="Body">
<span style="font-size: large;"><o:p></o:p></span></div>
<div class="Body">
<br /></div>
<div class="Body">
<span style="font-size: large;">Recovery acknowledges that <a href="http://dropitandeat.blogspot.com/2015/06/loved-one-on-diet-what-their-shakes-and.html" target="_blank">people you know diet</a> or overexercise
or are losing weight, and it is what it is. (see husband triggering) And that
you stay the course with eating and avoiding behaviors because it simply has to
be; because you can be a great dieter-- but it didn't serve you very well being
in that place before. And because you simply deserve to feel better.<o:p></o:p></span></div>
<div class="Body">
<br /></div>
<h4>
<span style="font-size: large;">Not as far along as you hoped? </span></h4>
<div>
<span style="font-size: large;"><br /></span></div>
<span style="font-size: large;">Then move your frustration to
action. If you've just started on this path, hooray for improving your intake
and taking steps toward recovery! Perhaps you're finding other ways to cope, so
you're freeing yourself from unhealthy disordered behavior. Maybe reading this
post helps you realize that more recovery pieces are in place than when you
started. Progress! The point of this piece is to raise your awareness to help
you keep going and reach fuller recovery. And to shake up some denial that
stands in your way.</span><br />
<div class="Body">
<span style="font-size: large;"><o:p></o:p></span></div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjY8_gAYgFSzvE29ha2vtHmFhbpxsOcgJ8MZyKcp88mGrJW2kIXvJSAhBXXUCB41PlybnUwX3Vhbch2w3hIybyhDu49vqqyJDVWPN44nAGSzymshKu51NWcC3zI5_gQ3YWBcneq8NA2x5U/s1600/IMG_2552.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><span style="font-size: large;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjY8_gAYgFSzvE29ha2vtHmFhbpxsOcgJ8MZyKcp88mGrJW2kIXvJSAhBXXUCB41PlybnUwX3Vhbch2w3hIybyhDu49vqqyJDVWPN44nAGSzymshKu51NWcC3zI5_gQ3YWBcneq8NA2x5U/s400/IMG_2552.JPG" width="400" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: large;">Yes, there's hope. See some of the links below.</span></td></tr>
</tbody></table>
<div class="Body">
<br /></div>
<div class="Body">
<span style="font-size: large;">Any changes to your thinking or eating you still need to make? Perhaps the post below will help to motivate.</span></div>
<br />
<span style="font-size: large;"><o:p></o:p></span><br />
<div class="Body">
<span style="font-size: large;">Please share your thoughts!<o:p></o:p></span></div>
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<div class="Body">
<span style="font-size: large;">And thanks for reading.<o:p></o:p></span></div>
<div class="Body">
<span style="font-size: large;"><br /></span></div>
<div class="Body">
<a href="http://dropitandeat.blogspot.com/2011/09/beyond-calories-learning-to-embrace.html"><span style="font-size: large;">http://dropitandeat.blogspot.com/2011/09/beyond-calories-learning-to-embrace.html</span></a></div>
<div class="Body">
<a href="http://dropitandeat.blogspot.com/2012/09/lessons-from-my-final-day.html"><span style="font-size: large;">http://dropitandeat.blogspot.com/2012/09/lessons-from-my-final-day.html</span></a></div>
<div class="Body">
<a href="http://dropitandeat.blogspot.com/2013/05/do-you-believe-recovery-just-isnt.html"><span style="font-size: large;">http://dropitandeat.blogspot.com/2013/05/do-you-believe-recovery-just-isnt.html</span></a></div>
<div class="Body">
<a href="http://dropitandeat.blogspot.com/2012/03/normalizing-eating-and-hiking.html"><span style="font-size: large;">http://dropitandeat.blogspot.com/2012/03/normalizing-eating-and-hiking.html</span></a></div>
<div class="blogger-post-footer">See all articles by Lori Lieberman, RD, CDE, MPH, LDN, at: http://dropitandeat.blogspot.com</div>HikerRDhttp://www.blogger.com/profile/15170145903147301280noreply@blogger.com5