healthy eating – Fit Communications

I am currently taking a course for professional development from the Institute of Integrative Nutrition (IIN) called ‘Detoxing Your Life’. The course covers various ways that we can lower our toxic load through nutrition, beauty product choices, our home environment and our mindset. When it comes to the nutrition piece of the puzzle, detoxing is more about adding foods into your diet that will help your body more efficiently and effectively lower your toxic load. It is definitely not about doing a detox diet fad, taking a ‘cleanse’ or overhauling your entire nutritional outlook. A big focus is on ‘eating the rainbow’.

We’ve all heard that phrase before, but what does it really mean? Simply put, eating the rainbow involves eating fruits and vegetables of different colors every day. Plants contain different pigments, or phytonutrients, which give them their color. Different-colored plants are linked to higher levels of specific nutrients and health benefits.

Below is an infographic from IIN that lays out exactly what plant sources give what benefits:

I found there are a few colors for my personal health goals that I want to ensure are a priority. For instance, the blue/purple and red are high on my list of priorities for my health, so want to ensure I get those in as often as I can. I also know the tremendous benefits to having loads of greens every day, so another one I want to ensure is a priority. And although not mentioned in this infographic, mushrooms are a huge one for me. I use tinctures and powders daily to get the various benefits from cooked Asian mushrooms in. If this is something you are interested in, I would highly recommend Annanda Chaga. By following that link you will get $10 off your next purchase.

While this information is great to know, getting in all of the colours can be a struggle. So, I have created the ‘Eat the Rainbow Challenge’. I tried this myself to see what areas I was filling easily and what areas were consistently low. As it was a really eye-opening Challenge for me to do personally, I wanted to extend the Challenge to my readers…and have a prize. Here is how it works:

Use the below chart for one full week. Every time you eat a fruit or vegetable serving, write it into the appropriate day and color code. When the week is up, send a photo or e-copy of your completed chart my way. Everyone who fills in this chart – even if it’s not the full rainbow – will receive $100 off any of my one-on-one coaching programs.

Day of the Week	Red	Orange/Yellow	Green	Blue/Purple	White/Tan
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

Remember to be honest – this will only help you! Once you see it written down about what colors are a slam dunk and what colors you are missing again and again, you can then adjust your nutrition habits accordingly.

The goal for fruits and vegetables is 7 – 9 servings per day, and 10+ for longevity. This chart will also help you determine if you are getting the right amount of servings every day to live a long and healthy life.

Remember, I am always here to help! If you have any questions that you would like to run by me, I am always open for a chat. Find me here!

Eating disorders is a near and dear subject to my heart. As a woman who is always doing my best to cheer women on, how could it not be something that is? In Canada, approximately one million women have an eating disorder, and it is one of the leading causes of mental health issues resulting in premature death in our country. It affects girls and women of all ages. Did you know that 81% of 10-year-old girls are afraid of being fat? And 51% of 9 and 10-year-old girls feel better about themselves if they are on a diet.

Recently, through my education at the Institute for Integrative Nutrition in New York, I listened to a lecture by Amy Pershing, the Clinical Director at the Center for Eating Disorders and Founding Director of “Bodywise,” a comprehensive treatment program for binge eating disorder (BED). Binge Eating Disorder, or BED, is an eating disorder that I had personally never heard of before, and was shocked to find out that it is the most common eating disorder in North America by 5 times. This week’s blog is to share some of the knowledge I learned as it may be helpful to our readers both personally or for someone they love.

Those with Binge Eating Disorder are often viewed by outsiders as people with low self-esteem, a lack of willpower, depressed and that it is not a ‘real’ eating disorder. What is important to remember here is that shame does not create sustainable change. Shaming anyone into doing or changing anything simply does not work. In fact, it typically does the absolute opposite.

Approximately 30% of those diagnosed with BED are NOT overweight nor obese. I find this a really interesting point, as many would assume binge eaters would definitely overweight. But that is not the case. I feel it is important for our readers to know should they worry someone in their life might be dealing with this disorder. But what DOES it mean to have BED?

In a nutshell, there is a lack of control and ability to stop the food eating binge, and tremendous amounts of guilt and shame go along with the binge. To be diagnosed with BED, three of the following must also be happening:

Eating more rapidly than normal
Eating until uncomfortably full
Eating large amounts of food when not hungry
Secretive eating
Feeling disgusting, depressed or guilty after a binge

The above actions must happen one or more times per week for three months, and is not associated with bulimia nor anorexia. This is an eating disorder in and of itself.

Other than the obvious negative feelings about oneself that comes with BED, there are also numerous health issues that can also happen. These include but are not limited to:

PCOS – Polycystic OvarySyndrome
Hypothyroidism
Over production of cortisol (‘stress hormone’)
Sleep apnea
Asthma
Stress
Nutritional deficiencies
Sleep deprivation

People who are suffering from Binge Eating Disorder see food in a different way, meaning they have a relationship with food that is not necessarily healthy. Often food is used for emotional regulation, self-punishment, distraction, boundary setting, soothing, rebellion, or using food subconsciously.

There are many reasons why BED can happen, and what I feel is really important to know is that it can happen to people of all ages and lifestyles. Young kids who are forced to ‘grow up quickly’ often use food as a sense of comfort and secretly eat to feel loved. Athletes after finishing a competition or are in ‘off season’ often binge eat as they are feeling the need to rebel or take control of food off the playing field or stage. People who restrict their food intake for what appears to be healthy reasons may binge weekly on a ‘cheat day’. All of these are examples of BED, and it is not simply ‘overeating once in a while’. It is an eating disorder associated with mental health that needs to be worked on with a professional.

A statement of assumption in the lecture that really stuck out to me was this:

Thin is always better.

Thin is always possible.

Thin people are better people.

None of these three sentences are true. None of these three sentences have value. But they are seen as truth in our society all too often. Being thinner will not make all of your problems go away. And bullying someone based on their body size or weight is never okay. You never know what someone is dealing with behind closed doors, so I ask for you to move through your day with kindness and love, and know that it isn’t always sunshine and roses for everyone each day.

If you or someone you know may be affected by BED or any other eating disorder, please ask for help. Here is a great place to start: