Category Archives: Clean Eating

#MotivationMonday for Eating Disorder Recovery

Dr. J. Renae Norton is a clinical psychologist, specializing in the outpatient treatment of eating disorders such as anorexia, bulimia, and binge eating disorder (BED), as well as obesity.

Let’s Connect!

Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 or by form

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship. This information is not necessarily the position of Dr. J. Renae Norton or The Norton Center for Eating Disorders and Obesity.

©2017, Dr. J. Renae Norton. This information is intellectual property of Dr. J. Renae Norton. Reproduction and distribution for educational purposes is permissible. Please credit ‘© 2017, Dr. J. Renae Norton. //www.eatingdisorderpro.com/

 

The Key to the Ketogenic Meal Plan

Recently I discovered that my blood sugar and insulin levels were elevated. After doing some research I discovered that the underlying reason my blood sugar was elevated was that I had been taking Red Rice Yeast extract. Why? It was recommended to me as a natural alternative to taking a statin. What I failed to do while taking it, was also supplement with CoQ10. This is super important for anyone considering taking statin or taking red rice yeast extract.

Determined to lower my blood sugar level, I recently embarked on a ketogenic meal plan. Ketogenic meals are typically associated with people seeking weight loss, precisely because they lower blood sugar and insulin levels. But there are actually many reasons someone might want to try this type of eating.

graphic courtesy of www.myketokitchen.com

The great thing about a ketogenic meal plan is that it is whole food based. That means there are no processed foods when eating this way, and food sources should be the highest quality that you can afford.

While eating this way, each meal consists of 70% good fats, 20-25% protein and 5% limited and low glycemic load carbohydrates. Yes, you read that right, 70% healthy fats. The key to the ketogenic meal plan is healthy fat. At first trying to determine these percentages can be a bit daunting, but once you understand the formula and the foods that fall into the categories, it becomes easy.

So what are the good fats? These include coconut oil, avocado, grassfed butter, olive oil, avocado oil, and lard. You will also enjoy full fat cheeses, yogurts, cream cheeses and crème. You will be using these fats in cooking, as well as creating delicious sauces and dressings (hello, avocado sour cream dressing!)

For protein choices, consider the following options: grass fed beef, bacon, pastured chicken and turkey, wild caught fish- really any protein in its whole form is acceptable as long as it is not processed. Again, you are looking for organic, grass fed, wild caught, pastured proteins.

What’s a low glycemic load carbohydrate? It’s a non starchy fruit or vegetable. For fruits, think berries- strawberries, raspberries, blueberries, blackberries. For vegetables, think vegetables that grow above ground- lettuces, kale, collard greens, spinach, asparagus, cauliflower, broccoli, zucchinni, mushrooms, onions, tomatoes, eggplant, artichokes, cabbage, bell pepper, fennel, bok choy. Stay away from corn,carrots, beets, and potatoes of any kind.

The goal of a ketogenic diet is keeping your body in a state of ketosis. When you are in ketosis, your body burns more fat.  There are three things that prevent you from being in ketosis. 1) You are consuming more carbohydrates than you should be. You could also be consuming starchy carbohydrates. 2) You are not eating enough fat. We are so trained to think that fat is bad for us, when in fact healthy fats are critical to our health. 3) You are not eating enough protein. Satiety, the feeling of fullness, really comes from protein being consumed with healthy fat. You will be eating much more fat than you are normally accustomed to consuming.

The hardest part for me was eating less protein, as it only makes up about 20% of the calories. I knew it would be hard to stop eating all of the fruit, as I am sort of a fruitaholic as it turns out. But cutting back on the protein was trickier than I imagined because I had to keep checking to see what has protein in it and what does not. So heavy cream has no protein and coconut milk next to none. But a steak has a lot of protein and buffalo meat has even more. Fish is a very good choice, as well as chicken.

So what does a day of eating on a ketogenic meal plan look like?

Consider the following quick and easy breakfasts: an omelette with cheese on top cooked in coconut oil; An egg baked in half an avocado with cheese or bacon melted on top; Berry green smoothie made from blueberries, sour cream, spinach, and heavy whipping cream. I also throw in some of Dr. Axe’s collagen powder or some Naked Whey protein powder, but not too much.

Have I mentioned how much I love this product? Dr. Axe’s Collagen Protein.

For lunch, a meal may be something like a bacon lettuce and tomato salad; cauliflower cheddar soup; an omelette with bacon and veggies cooked in coconut oil, crab salad stuffed avocado.

Dinner are mostly protein and vegetable. For example,  lamb with pesto zucchini noodles; turkey meatloaf made with heavy cream and fresh parsley served with creamed spinach; garlic braised short ribs served with cheesy mashed cauliflower.

And don’t forget, you should be eating 2-3 snacks a day. Some of my favorites include, homemade crispy parmesan crackers; almond butter fudge; a smoothie; desserts called fat bombs and bacon and cheese deviled eggs.

Does all this sound pretty rich? Indeed! The whole idea of ketogenic meals centers around eating healthy fats. Consuming these healthy fats with proteins is what keeps the person feeling sated throughout the day. The way it works is that it resets your fat metabolism. In other words, you burn fat more efficiently. I have also found that I am building muscle much more easily. Mostly, I have no inflammation, sleep better and have thicker hair and eyelashes.  I am awaiting my blood sugar test results.

I’ve been using some of the recipes from The Complete Ketogenic Diet for Beginners by Amy Ramos, and have found it to be concise and easy to understand. I also like it because most of the recipes have only 4 or 5 ingredients.

Every recipe I’ve tried in this book is delicious, more importantly, simple. There’s a super helpful shopping list as well that is for two weeks.

So, if you are looking to increase your levels of HDL and lower triglycerides, lower your blood sugar and insulin response- or if you are seeking the neurological benefits of this meal plan because you have epilepsy, anxiety or depression- you want to try this.

-Dr. Norton

#GetSunEatCleanBeWell

 

Dr. J. Renae Norton is a clinical psychologist, specializing in the outpatient treatment of eating disorders such as anorexia, bulimia, and binge eating disorder (BED), as well as obesity. 

Let’s Connect!

Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 or by form

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship. This information is not necessarily the position of Dr. J. Renae Norton or The Norton Center for Eating Disorders and Obesity.

©2017, Dr. J. Renae Norton. This information is intellectual property of Dr. J. Renae Norton. Reproduction and distribution for educational purposes is permissible. Please credit ‘© 2017, Dr. J. Renae Norton. //www.eatingdisorderpro.com/

 

#MotivationMonday for Eating Disorder Recovery *Eclipse Edition*

Dr. J. Renae Norton is a clinical psychologist, specializing in the outpatient treatment of eating disorders such as anorexia, bulimia, and binge eating disorder (BED), as well as obesity.

Let’s Connect!

Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 or by form

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship. This information is not necessarily the position of Dr. J. Renae Norton or The Norton Center for Eating Disorders and Obesity.

©2017, Dr. J. Renae Norton. This information is intellectual property of Dr. J. Renae Norton. Reproduction and distribution for educational purposes is permissible. Please credit ‘© 2017, Dr. J. Renae Norton. //www.eatingdisorderpro.com/

 

What is Wrong With the American Heart Association? Are They CocoLoco?

The American Heart Association (AHA) just keeps getting it wrong. In an article in USA today in mid-June, the organization is quoted as saying that coconut oil is bad for you. Really? Coconut oil may be one of nature’s most perfect foods. But the AHA has a long history of mistaking saturated fats as dangerous foods while touting grains and vegetable oils as good substitutes. Nothing could be further from the truth. It is thanks to the AHA’s Low Fat Guidelines in the 1970’s that we took the fat out of milk and put sugar in its place. Ever since then, Americans have been getting fatter and fatter.

Think I am exaggerating? Consider these facts:

  • US children, 30% of whom are currently obese, are projected to have shorter life expectancies than their parents. This is unheard of historically unless the country experienced a nuclear attack or the plague.
  • The US has the distinction of being the Wealthiest/Unhealthiest country in the world. That’s right. Among the 16 wealthiest nations in the world, we are dead last for health.
  • But for those of you who tend to be competitive, never fear because we are #1 for obesity, top of the list, fattest country in the world! We literally have every other country in the world beat when it comes to being fat.

Clearly the AHA’s recommendations are not working!

First the AHA told us to that all of the delicious nutrition that comes in whole fat milk was bad for us and now they are saying that coconut oil is bad for us! I smell a rat. They base this finding upon a report from the Dietary Fats and Cardiovascular Disease Advisory, which reviewed existing data on saturated fat, showing coconut oil increased LDL (“bad”) cholesterol in seven out of seven controlled trials. “Because coconut oil increases LDL cholesterol, a cause of cardiovascular disease (CVD) and has no known offsetting favorable effects, we advise against the use of coconut oil,” the American Heart Association said in their advisory.

There are several things wrong with this “finding” (and I use the term loosely.) First, just because coconut oil increases LDL cholesterol, doesn’t mean that the result is bad for us since not all LDL cholesterol is bad. Secondly, coconut oil has been shown to have incredible health benefits. Thirdly, it would appear that the AHA is funded by organizations with a special interest in promoting the lipid theory of heart disease, or a theory that blames saturated fats, when most of the cutting edge science has shown that saturated fats are not the problem.

Let’s start with whether or not LDL cholesterol is the problem. It isn’t clear from the article in USA Today which type of LDL cholesterol the AHA is talking about and this is important because there are different types of LDL. The researchers at the AHA seem to be saying that LDL cholesterol causes CVD, but the scientific data on the role of LDL has changed and much of the research today actually points in the opposite direction. In other words, not all LDL cholesterol is bad.

In the 1970s, when LDLs were first discovered, they were found to be higher in people with cardiovascular disease, so the assumption (a key word here, assumption) was that they were bad and lowering them became the focus for most practitioners. What wasn’t understood at that time was that there are two types of LDL: Pattern A and Pattern B. One is dangerous, the other is not dangerous and may even be beneficial. It depends upon the particle size of the cholesterol.

  • Pattern A: The particles are large, light, and more or less buoyant, just floating through the blood. As such, they do not cause plaque to build up which is what clogs the arteries, so they are harmless. Guess what contributes to the big fluffy particles? Coconut oil and other healthy saturated fats.
  • Pattern B: The particles are small to very small in size. The smaller the particle size the more likely it is to wedge itself under the epithelial cells that line the walls of our arteries and damage the surfaces. This is what stimulates plaque formation. This type of LDL is dangerous. Guess what contributes to the small particles? Hydrogenated vegetable fats.

 

.

Bottom line: LDL cholesterol gets a bad rap because it is correlated with CVD. But correlation is not causation.

 

The following is an excerpt from my soon to be released book:

                  

                 Food Kills: Food Cures

                  You Decide!

Cholesterol travels in “containers” that are made up of protein, cholesterol, phospholipids and triglycerides that are referred to as lipoproteins. The lipoproteins range from largest to smallest in density compared with the surrounding water. Think of little suitcases and the smaller the suitcase the more tightly it is packed. The smallest suitcase, High Density Lipoprotein (HDL) is the most densely packed and the largest suitcase, Very Low Density Lipoprotein (VLDL), is the least densely packed. They are different sizes, and have different compositions, because they have different jobs, depending upon where they end up. (Chylomicrons are in a class by themselves and are mostly triglycerides.)

 

  • Chylomicron is the biggest carrier. It is produced in the gut and directly provides the fuel from fats that the body needs to fuel its cells. It also delivers fats to the liver, where the fats are then sorted out and redistributed into lipoproteins. It mostly contains triglycerides.
  • VLDL (very low density lipoprotein) carries fat, cholesterol, fat-soluble vitamins and antioxidants to cells. So we depend upon it for the absorption of vitamins and antioxidants. Good stuff!
  • IDL (intermediate density lipoprotein) which is a bit smaller than VLDL, carries something similar to VLDLs, just in smaller packages. More good stuff.
  • LDL (low density lipoprotein) is what is left over after VLDL has delivered most of its healthy content to the cells. It is called “bad cholesterol“ because it is easy to attack. Using the suitcase analogy, it is like that old battered suitcase you have that no longer zips or stays closed. You have to tape it together and even then, it may fall apart at the most inopportune time.     

 While traveling, this LDL gets hit by microbes, free radicals, toxins, and glucose (or the pollutants and excessive sugar from our           food and environment). It is in the most fragile container and as such, it is the most likely to be damaged, especially if there is a lot of glucose (sugar) floating around. Sugar causes glycation or “inflammation.” Inflammation is the reason for most of what ails us today in America.

  • oxLDL (oxycholesterol) is LDL after it has been attacked and oxidized. So now the suitcase is a filthy mesh bag, leaking gunk that clogs our arteries. Turns out, this is the really dangerous form of cholesterol and the most likely cholesterol to cause vascular disease.
  • HDL (high density lipoprotein) is the smallest suitcase with the highest density. This is the “good” cholesterol as it is very robust and reliable. It is like a Tumi (very expensive sturdy luggage) with James Bond technology built into it. HDL not only resists attack just like Bond would do, it actually saves cholesterol (the damsel in distress?) from turning into the damaged oxLDL. Finally, in a totally James Bond move, it destroys pathogens by infiltrating the pathogen and then from inside the cell of the pathogen, destroying it! It deserves the reputation for being the “good cholesterol”.
  • HDL-A1 – is the form of HDL that brings good cholesterol to the liver so it can be further distributed. It is produced when the cells in the skin are exposed to the sun and produce cholesterol sulfate.
  • B – HDL – is the form of cholesterol that goes specifically to the brain and again, requires sun exposure.

(Notice that the last two require sunshine in order to produce these incredibly beneficial forms of cholesterol? Stay tuned for a preview of my Sunshine Chapter.)

 

Contrary to what the AHA keeps saying, saturated fat is not the problem. Carbs are the problem, particularly hyper-hybridized grains and chemical versions of sugar, along with the hydrogenated fats in processed foods. These are the things clogging our arteries and causing inflammation. The AHA would have us believe that eating carbs and unsaturated vegetable fats is a good thing, when it is not. Low carb diets work, low fat diets do not.

Notice that in this study on the markers of metabolic syndrome (high blood pressure, high cholesterol, middle fat and type 2 diabetes) that on a low carb/high fat diet, glucose went down nearly 13%, insulin went down almost 50%, blood pressure went down nearly 20%, triglycerides went down more than 50% and HDL cholesterol went up almost 10%. High fat/low carb works.

The other problem with the “findings” of the AHA is the statement that coconut oil has “no known offsetting favorable effects”! Are you kidding? It may be one of the most perfect foods on the planet. It contains all of the amino acids, making coconut water the perfect hydrator when you are trying to restore electrolytes. In terms of its’ impact on weight management, coconut oil is metabolized by the liver and converts to energy instead of body fat. It has a high smoke point making it ideal for frying foods.

In the next article, we will explore the embarrassment of riches that we find in the coconut. In the article to follow and our conclusion for this series, we will look at why the AHA and it’s backers, Big Pharma and Big Food, might be promoting the lipid theory of heart disease and dissing coconut oil.

-Dr. Norton

#GetSunEatCleanBeWell

Dr. J. Renae Norton is a clinical psychologist, specializing in the outpatient treatment of eating disorders such as anorexia, bulimia, and binge eating disorder (BED), as well as obesity.

Let’s Connect!

Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 or by form

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship. This information is not necessarily the position of Dr. J. Renae Norton or The Norton Center for Eating Disorders and Obesity.

©2017, Dr. J. Renae Norton. This information is intellectual property of Dr. J. Renae Norton. Reproduction and distribution for educational purposes is permissible. Please credit ‘© 2017, Dr. J. Renae Norton. //www.eatingdisorderpro.com/

 

These Are A Few Of My Favorite Sweets!

This post is for my sweets lovers. It’s that certain time of day, when you have a hankering for something sweet. But you want to eat the best quality sweets that are available to you- so plan ahead and make sure you have some of my favorites in stock.

Strawberries Dipped in Dark Chocolate

Yeah, this never gets old. It just doesn’t. And now that we are in strawberry season you can get those amazing strawberries with the old fashioned flavor- it’s like a little slice (or bite) of heaven.

Is there anything more beautiful and delicious than a strawberry off the vine in season?

Make sure you are using organic strawberries and organic dark chocolate. Don’t know how to easily melt the chocolate? Make a double boiler by doing the following. Bring a small pan of water to boil. Remove from heat. Place a smaller bowl inside or on top that pan so that they are nesting. Place the dark chocolate chips or pieces in the top bowl and let the heat work its magic. As the chocolate melts, stir it. Voila! Dip your strawberries and enjoy!

“Don’t hate me because I’m beautiful.”

Coconut Bliss Dark Chocolate Ice Cream Topped with Fresh Blueberries

Dairy free, soy free, gluten free, low glycemic, certified organic ice cream- Hallelujah! I’m there! In fact, I’m there with organic, fresh blueberries. Need I say anything more?

Top with blueberries. (Trust me.)

Gluten Free Fudge Brownies

Yes, you can have gluten free brownies that are amazing. I promise you these brownies are delicious. I swap traditional sugar for coconut crystals and honey and wheat flour for either sorghum or coconut flour and almond meal. But don’t let the batter trick you as you are making it! At first the consistency will seems like cake batter, but keep beating it!

“You’re gonna love me…” (my fabulous gluten free brownies channeling their inner Jennifer Holliday in Dreamgirls.)

My Recipe

(Use all organic ingredients)

20 ounces high quality 100% dark chocolate (Sunspire)

2 cups expeller-pressed unrefined coconut oil

3 cups coconut crystals sugar

¼ cup raw local honey

1/2 cup almond meal

1/4 cup sorghum flour (or coconut flour)

1/2 teaspoon fine sea salt

1/4 teaspoon baking soda

8 organic free-range eggs, beaten

4 tablespoon bourbon vanilla

Instructions:

Preheat the oven to 350ºF. Line an 8×8-inch square baking pan with parchment paper.

Melt the dark chocolate and coconut oil, sugar and honey in a saucepan over low heat, gently stirring. (Or melt in a microwave safe measuring cup and stir together to combine.)

Beat the eggs

In a mixing bowl whisk together the almond meal, sorghum flour, fine sea salt and baking soda. Make a well in the center and add the beaten eggs, and vanilla extract. Slowly add the melted dark chocolate mixture. Beat on low-medium for two minutes, until the batter begins to come together.

At first it will seem thin, like cake batter, but keep beating until it thickens and becomes smooth and glossy. If you are adding nuts, stir in the nuts by hand and spread the batter into the prepared baking pan. Even out the batter with a silicone spatula. Stud the top with some dark chocolate chips and press in slightly.

Bake in the center of a preheated 350ºF oven for 32 to 35 minutes, or until the brownies are set. Cool on a wire rack; and remove the cooled brownies from the pan by gripping the parchment edges and lifting the brownies out as a whole. Chill for an hour before cutting. (They are good warm and gooey.) Yield: 16 servings

Fresh Fruit

Everyone has their favorite fresh fruit. Depending on the season, the sweetness and quality of the fruit can really be hit or miss.  Strawberries out of season, from across the country, can sometimes be really disappointing. The same goes for stone fruits like peaches or plums. My most beloved fruits to snack on when I really want something sweet and juicy are grapes and rainier cherries.

Behold, my beloved rainier cherries!

So, the next time you have a taste for something sweet, step away from the high fructose corn syrup whatever it is, and dig into one of these real food sweet treats!

-Dr. Norton

#GetSunEatCleanBeWell

Dr. J. Renae Norton is a clinical psychologist, specializing in the outpatient treatment of eating disorders such as anorexia, bulimia, and binge eating disorder (BED), as well as obesity. 

Let’s Connect!

Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 or by form

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship. This information is not necessarily the position of Dr. J. Renae Norton or The Norton Center for Eating Disorders and Obesity.

©2017, Dr. J. Renae Norton. This information is intellectual property of Dr. J. Renae Norton. Reproduction and distribution for educational purposes is permissible. Please credit ‘© 2017, Dr. J. Renae Norton. //www.eatingdisorderpro.com/

 

 

These Are A Few Of My Favorite Snacks!

It’s 11 a.m. and you are so hungry but lunch isn’t for another 90 minutes, or worse, 2 hours. What do you eat?

It’s 3 p.m. and you are really dragging but you still have miles to go before you are done for the day and able to head home for dinner. What do you eat?

It’s 7 p.m. and you had dinner, but suddenly you are hungry.  What do you eat?

I’m so glad you asked!

So many of us are on the go from the time we get up in the morning until we finally return home at the end of the day. Whether we are at work, or school, or running kids around from activity to activity, the best option is to plan ahead (like I always advise my patients about meals) and bring along some snacks. Even if you are at home, it can hard to choose foods to fill in the gap between meals.  So to make it easy, I’m introducing you to some of my favorite snacks.

Homemade Kale Chips

Store bought kale chips can be one of those items that has stuff in it that you wouldn’t necessarily want. So after much experimenting in my lab- my kitchen-  I’ve come up with a way to make kale chips at home. And they are so much better than store bought kale chips.  I use organic lacinato kale.

Lacinato kale can sometimes be referred to as dinosaur kale, or tuscan kale. It’s texture and size is different than traditional kale, and it is the best choice for making these chips.

Lacinato kale ready to be harvested. Isn’t it beautiful? I just had to share this photo.

Wash it really well and then let it dry completely. If I know I am going to be making these chips ahead of time, I just let it air dry for the day after washing it. If I’m in a hurry and want to make them right away, then I use a blow dryer to completely remove any moisture from the leaves. These will not become “chips” if there is any water on the kale when you add the oil, so remember, dry kale is the key. Once my kale is dry, I separate the leaves from the stem. This could be time consuming, but I’ve mastered the art of quickly separating the leaves from the stem by making two small slits at the bottom and running my two fingers down the stem on either side. Cut your kale leaves to the chip size that is ideal for you. (I like my kale chips medium sized.) Melt some coconut oil and add whatever spices you desire. It could coconut aminos and cayenne. It could be salt and herbs de provence. It really depends on your taste. Line baking sheets with parchment paper. Add the kale chips to the spiced coconut oil mixture and make sure they are well coated. Place the kale chips in a single layer on the parchment paper. I bake these in a preheated 300 degree oven for 20-30 minutes to achieve that crispy, crunchy texture that I love about kale chips. I store them in a paper bag sealed tight if there are any leftovers.

Brown Bag Popcorn with Coconut Oil

We all love popcorn. Love it! Love the crunch! Love the salty, buttery flavor! What I don’t love is all the terrible ingredients in microwave popcorn. Have you ever flipped one of those bags over and read the ingredients? Half of them don’t even sound like food.  Instead, you should try my brown bag microwave popcorn with coconut oil. It’s delicious. Okay, here’s the key. You have to stand at the microwave and listen to your popcorn. Otherwise a) you will burn the popcorn and the bag or b) it won’t all get popped and you’ll have a bunch of seeds. First I melt the coconut oil, or grassfed butter, or a blend of both. I put my salt and spices in the melted fat and put it to the side.  Next, take your brown bag and fill the bottom with one layer of popcorn kernels. The amount of popcorn you put in the bag, depends on the bag size. So again, we just want a single layer of kernels. Don’t add anything else to the bag. Fold it over a few times so that it is sealed tight. Put it in the microwave and turn it on for five minutes. IT WILL NOT TAKE FIVE MINUTES. Now, I want you to listen as the popcorn is popping. When it gets to the point where it is 2-3 seconds between pops, pull that bag out. Open it up, pour the spiced, melted coconut oil or 100% grass fed butter into the bag. Shake it up really good, and enjoy! I swear this is the best popcorn you’ll have ever had.

Hummus and Vegetables

This is super easy. I make my own hummus, but you can use store bought as long as all the ingredients are real and it is organic (no citric acid, we are looking for lemon juice.) I love hummus with carrots and celery. It’s so fast and easy. If you love raw veggies, try green beans, tomatoes and peppers, zucchini and cucumber sticks- the list can go on and on.

Fresh Fruit

Seriously, it doesn’t get any easier than this. We all have our favorite fruits.   My favorite fruits include bing cherries, grapes, and bananas.

Hummus with Almond or Rice/Seed Crackers

This is also super easy. If you can find a real ingredient hummus (remember, organic with no citric acid, we are looking for lemon juice) try adding one of these two crackers to your snack. I’m including the pictures because it helps when you are looking for them in the grocery.

Note: These particular rosemary crackers are made with real ingredients. For some reason, some of the other varieties of the simple mills crackers have different ingredients. But these rosemary ones are amazing. The almond meal makes them super satisfying.

 

 

 

 

 

Guys, these are my favorite snacks! I hope you enjoy them as much as I do. Do you have a favorite snack? Tweet me @drrenae.

-Dr. Norton

#GetSunEatCleanBeWell

Dr. J. Renae Norton is a clinical psychologist, specializing in the outpatient treatment of eating disorders such as anorexia, bulimia, and binge eating disorder (BED), as well as obesity.

Let’s Connect!

Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 or by form

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship. This information is not necessarily the position of Dr. J. Renae Norton or The Norton Center for Eating Disorders and Obesity.

©2017 Dr. J. Renae Norton. This information is intellectual property of Dr. J. Renae Norton. Reproduction and distribution for educational purposes is permissible. Please credit ‘© 2017, Dr. J. Renae Norton. //www.eatingdisorderpro.com/

 

#MotivationMonday for Eating Disorder Recovery

Dr. J. Renae Norton is a clinical psychologist, specializing in the outpatient treatment of eating disorders such as anorexia, bulimia, and binge eating disorder (BED), as well as obesity.

Let’s Connect!

Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 or by form

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship. This information is not necessarily the position of Dr. J. Renae Norton or The Norton Center for Eating Disorders and Obesity.

©2017, Dr. J. Renae Norton. This information is intellectual property of Dr. J. Renae Norton. Reproduction and distribution for educational purposes is permissible. Please credit ‘© 2017, Dr. J. Renae Norton. //www.eatingdisorderpro.com/

 

#MotivationMonday for Eating Disorder Recovery

Dr. J. Renae Norton is a clinical psychologist, specializing in the outpatient treatment and recovery of eating disorders such as anorexia, bulimia, and binge eating disorder (BED), as well as obesity. 

Let’s Connect!

Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 or by form.

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship. This information is not necessarily the position of Dr. J. Renae Norton or The Norton Center for Eating Disorders and Obesity.

©2017, Dr. J. Renae Norton. This information is intellectual property of Dr. J. Renae Norton. Reproduction and distribution for educational purposes is permissible. Please credit ‘© 2017, Dr. J. Renae Norton. //www.eatingdisorderpro.com/

 

#MotivationMonday for Eating Disorder Recovery

Copy of Copy of Copy of Copy of Copy of Copy of Copy of Copy of The Blame Game-12

Dr. J. Renae Norton is a clinical psychologist, specializing in the outpatient treatment of eating disorders such as anorexia, bulimia, and binge eating disorder (BED), as well as obesity. 

Let’s Connect!

Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 or by form

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship. This information is not necessarily the position of Dr. J. Renae Norton or The Norton Center for Eating Disorders and Obesity.

©2017, Dr. J. Renae Norton. This information is intellectual property of Dr. J. Renae Norton. Reproduction and distribution for educational purposes is permissible. Please credit ‘© 2017, Dr. J. Renae Norton. //www.eatingdisorderpro.com/

 

Oh, Sugar!

Copy of Copy of Copy of NATURAL OPTIONS FOR ANXIETY-4In my practice, I spend a lot of time trying to educate my patients about food. One of the major learning curves for my patients is sugar. It is truly astounding how much sugar is in our food. I blog about this all the time. So I thought I would address the number one myth that I encounter in my practice:

“I don’t add sugar to my foods, so I am ok, right?

WRONG.

You don’t have to add the sugar, it is already there.

Most people believe that “added sugar” means the sugar you add to your iced tea or put on your cereal. The Centers for Disease Control defines added sugar as “all sugars used as ingredients in processed and prepared foods such as cereals, breads, cakes, soft drinks, jams, chocolates, ice cream, and sugars eaten separately or added to foods at the table.” Examples of added sugars include:
➢ Coconut sugar
➢ Brown sugar
➢ Raw sugar
➢ Corn syrup, corn syrup solids, high fructose corn syrup
➢ Malt syrup
➢ Maple syrup
➢ Pancake syrup
➢ Fructose sweetener
➢ Liquid fructose
➢ Honey
➢ Molasses
➢ Anhydrous dextrose, crystal dextrose, and dextrin

Sugar has developed a well-deserved reputation for being dangerous. In its natural form, however, it is one of the most important sources of energy we have. For humans, sugar is the only carbohydrate that circulates in the blood stream and serves as the primary energy source for the brain and the cells throughout the body. In the plant world, it is formed through photosynthesis, and is vital to the propagation of the species of each plant. Sugar is found naturally in many foods, such as fruits and vegetables, and even in milk.

The two main types of sugar that we must know about in order to be healthy are glucose and fructose.

Glucose  is a monosaccharide (simple sugar) found in the sap of plants, and in the bloodstream of humans where it is referred to as “blood sugar.”
Glucose is one of the analytics your doctor looks at when you have a physical. The normal concentration of glucose in the blood is about .1%, or between 70mg/dl to 120mg/dl. It can be too high, as in pre-diabetes or Type II diabetes, or it can be too low, as in hypoglycemia. Because it is the primary source of energy for the brain, it influences psychological processes such as self-control, decision-making and mood. Thus, when glucose is low, these mental processes may be impaired. When it is too high, we end up with insulin resistance and ultimately diabetes.

Glucose From Grains
Glucose may come from fruits or grains. The one that gives us the most trouble is the glucose from grain. The majority of the glucose found in grain is called either amylose or amylopectin. Both are starches and as such have a higher glycemic load, a term used to describe how fast a sugar raises blood sugar levels. This is important because, gaining weight and diabetes are more about high blood sugar levels than anything else. Keep your blood sugar levels under control and your weight will be much easier to manage and you will not be at risk for Type 2 Diabetes. Contrary to popular belief, weight gain is not nearly as much about the number of calories you eat as it is about how high your glycemic load is or how high your blood sugar levels are.
Not all starches are created equal in terms of how much they raise blood sugar levels. Those with fiber have a lower glycemic load than those without it. Legumes, (beans) for example, convert from amylose into glucose + fructose, which lowers their blood sugar level. Whereas sticky rice and potatoes convert from amylopectin into glucose + glucose, which makes them two of the worst foods you can eat if you are trying to keep your blood sugars levels under control and manage your weight. (Raise your hand if you thought rice was good for you.)
U.S. grown grains have been hyper-hybridized to make them cheaper to grow. They are also starchier, more addicting and more fattening because they have a very high glycemic load. Grains in Europe, on the other hand, are still fairly simple genetically, which is one of the reasons that you can eat pasta in Italy and not worry about gaining weight. That’s how pasta got the rep for being good for you. The problem is that it doesn’t hold true here in the U.S. so if you are eating home-grown pasta, you are likely raising your blood sugar levels and gaining weight.

Glucose from Fruit – Fructose
Natural fructose, or fruit sugar, is a simple monosaccharide found in many plants. It is absorbed directly into the bloodstream during digestion. Fructose is found naturally in plant sources such as honey, tree and vine fruits, flowers, berries, and most root vegetables. In this form it is not harmful, unless your health is already compromised, in which case, you may have to limit even these foods until your blood sugar levels stabilize. In general eating fruit is better than eating most grains, especially hyper-hybridized grains, because the fruit has more water and fiber which is why it doesn’t raise blood sugar levels as much as a starchy grain might.
Sugars to Avoid

Commercially derived fructose is “made” from sugar cane, sugar beets, and corn, all of which are usually genetically engineered. This is where things get sticky. Commercially derived sugars are really just chemicals that resemble sugar. Most of the sweeteners in U.S. foods are no longer sugar, but are toxic chemicals designed to delight the glutamate receptors in the brain and basically fake them out. Unfortunately, sugar is one of the most common ingredients in processed foods. There are three important forms of commercially derived fructose: crystalline, sucrose and high fructose corn syrup (HFCS).
Crystalline Fructose
This form of commercial sugar is a monosaccharide. It is usually created from cornstarch, but other starches such as rice and wheat can also be used. In this method, corn is first milled to produce cornstarch, then processed to yield corn syrup, which is almost entirely glucose. The glucose obtained is treated with a series of chemicals to convert nearly all of it into fructose. The fructose is then allowed to crystallize, and is finally dried and milled to produce crystalline fructose.

Sucrose (Table Sugar)
This commercial sugar is a disaccharide compound made up of one molecule of glucose and one molecule of fructose. It is the organic compound commonly known as table sugar. A white, odorless, crystalline powder with a sweet taste, it is best known for its role as a food enhancer, meaning it registers in the brain in a way that makes us want to eat more of anything containing it. It is used in baked goods because it dissolves easily.

High Fructose Corn Syrup (HFCS)
HFCS is both a food additive and a preservative made from GMO corn that is ground into a fine powder and then broken down further with a fungus and a bacterium. It lasts longer than real sugar, tastes sweeter, and most importantly, from the food manufacturer’s perspective, it is cheaper and therefore much more profitable. Most important of all though, is that it is highly addicting and almost guarantees that the consumer will be more likely to repurchase any product containing it. This gives new meaning to the term consumer loyalty. Never mind that our bodies don’t know how to digest it and it can lead to a fatty liver (see below), Type 2 Diabetes, or obesity.

Good Choices
The best sugars on the market are:
Unrefined Coconut sugar or Coconut Sugar Syrup (coconut nectar) – They both come from the coconut, have a relatively low glycemic load and taste delicious. Both can easily be used in recipes. It is light brown in color so it looks more like brown sugar. Here are some of the main benefits:

Raw Manuka Honey – Honey has many medicinal properties. But the best is the raw Manuka honey in my humble opinion. I put a teaspoon in my sleepytime tea every night with a tablespoon of organic apple cider vinegar.
➢ Anti-Bacterial
Hospitals around the world have been using bandages soaked in Manuka honey on patients in order to reduce inflammation and prevent MRSA staph infection in wounds and sores. One study found that when Manuka was used to treat infected caesarean and hysterectomy wounds, it had a success rate of 85 percent.

➢ Wound Healing
Not only is Manuka anti-bacterial, but it has also been found to help wounds heal faster.

➢ Anti-Fungal
Studies have found Manuka honey to have powerful anti-fungal properties. When used in its raw, natural form, Manuka honey is a great way to treat various types of fungal infections such as athlete’s foot, ringworm, and jock itch.

➢ Gum Disease Fighter
Studies have found that Manuka fights off three different types of mouth bacteria that can lead to gum disease and tooth decay. It might seem counterintuitive to rub a sugary substance on the gums, but research has found that rubbing Manuka on the gums after brushing can reduce plaque and bacteria in the mouth.

➢ Sore Throat Treatment
Manuka fights several bacteria that cause sore throats. When sore throat rears its ugly head, take a teaspoon of Manuka several times per day, swishing it in your mouth before swallowing.

➢ Acne Treatment
Studies have been done on Manuka as an acne treatment with positive results. When applied to the skin, Manuka can fight bacteria associated with acne and when taken internally, it can help fight bacteria in the intestines that may lead to skin blemishes as well as balance intestinal flora that are thrown off by antibiotics prescribed to combat acne.

➢ Sunburn Treatment
When applied to sunburned skin, Manuka can soothe the soreness and speed healing.

➢ Anti-Inflammatory
Manuka is a natural anti-inflammatory, which explains why it helps in wound healing, soothes sunburn and sore throat, and boosts the overall health of the body.

➢ Acid Reflux
Manuka honey can help with acid reflux because it coats the esophagus and intestinal tract which prevents damage from stomach acid and relieves symptoms. Manuka may also help to heal the damage already caused by acid reflux.

➢ Digestive Support
Using Manuka honey on a regular basis can prevent and treat bowel problems such as ulcerative colitis and irritable bowel syndrome. Manuka also encourages the growth of “good” bacteria in the intestines and gets rid of unwanted bacteria.

➢ Stomach Ulcer Treatment and Prevention
Research has found that Manuka honey prevents the growth of h. pylori (helicobacter pylori), the bacteria that causes stomach ulcers while maintaining good bacteria in the stomach.

➢ Energy Booster
Studies have found Manuka to be a great source of energy thanks to its healthy carbs and has also been found to improve the performance of endurance athletes. It assists the body in post-workout muscle repair and helps the body to maintain blood sugar levels during and after exercise.

Monk Fruit Sugar – Only buy it if it is without additives unless the additive is Erythritol, as Etythritol is a sugar alcohol that has a very low glycemic load. (See section on sugar alcohols below.) Monk fruit is indigenous to China and Thailand and is said to be 500 times sweeter than sugar. It’s colloquially referred to as monk fruit because it was said to have first been used by monks in China in the 13th century for medicinal purposes. Today it is thought to help in treating a cough and sore throat. The only problem I see with it, is that the hyper-sweetness makes it harder for us to appreciate natural sweetness.

So Just How Do I Cut Out All This Added Sugar?

➢ Limit processed foods as much as possible.
➢ Cut out sugary sports drinks, soda and flavored milk.
➢ Cut out artificially sweetened foods altogether. “Diet” foods, such as diet soda, are the worst and have been shown to increase cravings for sugary foods and to have neurotoxic effects on the brain.
➢ Replace sugary foods with those that are naturally low in added sugar. This can include fresh fruit, small amounts of unsweetened dried fruits or unsweetened cacao nibs. Jovial Foods makes a delicious ginger cookie that has a small amount of coconut sugar. Or make your own baked goods using coconut sugar, raw Manuka honey, or Xylitol sparingly as sweeteners or on hemp cereal.
➢ Avoid foods that contain any sugar made with corn, corn syrup, or high fructose corn syrup like the plague as these sugars are like sugar on steroids and they will make your child crave sugar all the time. Look for foods that contain “no added sugar” or “reduced sugar.” Just make sure that the sugar hasn’t been replaced with an artificial sweetener.
➢ Avoid processed foods that are marketed as being “low fat.” When food manufacturers remove fat from a product, they often add in more sugar to compensate for the reduction in flavor and texture. This is especially true of milk. Buy only 100% grass-fed milk.
➢ Avoid products that contain “hidden” sources of sugar such as flavored yogurt, processed cereal, granola bars, dried (sweetened) fruits which also often has canola oil added as well, energy bars, apple sauce, ketchup, flavored instant oatmeal, fruit spread, store-bought salad dressings, store-bought bread, etc. You can make your own versions of these foods and sweeten them naturally or find the ones that are not sweetened with harmful sweeteners. A good rule of thumb is the fewer the ingredients, the healthier the food if it is processed.

How to Eliminate Artificial Sweeteners From Your Diet
➢ Check your food labels at home and throw out everything that has in it: Aspartame, Acesulfame Potassium (K), Saccharin or Sucralose, Equal®, NutraSweet® or Splenda®
➢ Use natural sweeteners like coconut crystals, coconut nectar or organic raw honey, Monk fruit or Xylitol.
➢ Avoid products that are labeled “low calorie,” “diet,” or “sugar free,” since they all likely contain sugar additives, some of which are likely to be artificial sweeteners.
➢ Drink purified water instead of diet drinks.

-Dr. Norton

#GetSunEatCleanBeWell

 

Dr. J. Renae Norton is a clinical psychologist, specializing in the outpatient treatment of eating disorders such as anorexia, bulimia, and binge eating disorder (BED), as well as obesity. 

Let’s Connect!

Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 or by form

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship. This information is not necessarily the position of Dr. J. Renae Norton or The Norton Center for Eating Disorders and Obesity.

©2017, Dr. J. Renae Norton. This information is intellectual property of Dr. J. Renae Norton. Reproduction and distribution for educational purposes is permissible. Please credit ‘© 2017, Dr. J. Renae Norton. //www.eatingdisorderpro.com/

 

 

What Do You Mean “It Isn’t Really Olive Oil?”

Copy of Copy of Copy of NATURAL OPTIONS FOR ANXIETY (2)

If my readers know anything, they know that I am on a fake food crusade. We are all tired of buying foods that appear to be one thing, when in fact they are actually something else entirely.

Take for example, olive oil. One of the basic staples of every kitchen. My guess is you have a bottle of it in your cabinet right now. If you are like me, and love to get a good deal on a quality item, you probably have a rather large container of it in your pantry. I’m guessing your bottle says it’s 100% extra virgin olive oil, that it is imported, and possibly it has some other phrases that lead you to believe it is what it says it is.

Have you ever heard of the Agromafia? Neither had I.

Now watch this.

As if it weren’t bad enough that our food supply has GMOs everywhere, now we are being told that our olive oil isn’t really olive oil, it is diluted with other unhealthy oils, like canola or sunflower, or chemicals or deodorants (who knew?!)

The truth is that no matter what your olive oil container SAYS, there is a very strong chance it isn’t really 100% extra virgin olive oil.

How do you find it?

I’m so glad you asked.

Also, be on the lookout for certifications. If it’s from California, it should say “COOC Certified Extra Virgin.” Also recommended is the Extra Virgin Alliance (EVA) and UNAPROL, the respected Italian olive growers’ association. But if you are going to purchase an imported oil with nothing to rely on except its country of origin, both Chile and Australia are considered the safest best.

So basically, buy your EVOO from a small producer, make sure it’s that unique, luminous green color, and be prepared to spend more in order to get the real thing.

-Dr. Norton

#GetSunEatCleanBeWell

 

Dr. J. Renae Norton is a clinical psychologist, specializing in the outpatient treatment of eating disorders such as anorexia, bulimia, and binge eating disorder (BED), as well as obesity. She is also the author of The Sun Plus Diet, due out in summer 2016. 

Let’s Connect!

Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 or by form

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship. This information is not necessarily the position of Dr. J. Renae Norton or The Norton Center for Eating Disorders and Obesity.

©2017, Dr. J. Renae Norton. This information is intellectual property of Dr. J. Renae Norton. Reproduction and distribution for educational purposes is permissible. Please credit ‘© 2017, Dr. J. Renae Norton. //www.eatingdisorderpro.com/

 

 

#MotivationMonday for Eating Disorder Recovery

Copy of Copy of Copy of Copy of Copy of Copy of Copy of The Blame Game (1)

Dr. J. Renae Norton is a clinical psychologist, specializing in the outpatient treatment of eating disorders such as anorexia, bulimia, and binge eating disorder (BED), as well as obesity. She is also the author of The Sun Plus Diet, due out in summer 2017.

Let’s Connect!

Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 or by form

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship. This information is not necessarily the position of Dr. J. Renae Norton or The Norton Center for Eating Disorders and Obesity.

©2017, Dr. J. Renae Norton. This information is intellectual property of Dr. J. Renae Norton. Reproduction and distribution for educational purposes is permissible. Please credit ‘© 2017, Dr. J. Renae Norton. //www.eatingdisorderpro.com/

 

#MotivationMonday for Eating Disorder Recovery

Copy of Copy of Copy of Copy of Copy of Copy of Copy of Copy of The Blame Game-7

Dr. J. Renae Norton is a clinical psychologist, specializing in the outpatient treatment of eating disorders such as anorexia, bulimia, and binge eating disorder (BED), as well as obesity.

Let’s Connect!

Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 or by form

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship. This information is not necessarily the position of Dr. J. Renae Norton or The Norton Center for Eating Disorders and Obesity.

©2017, Dr. J. Renae Norton. This information is intellectual property of Dr. J. Renae Norton. Reproduction and distribution for educational purposes is permissible. Please credit ‘© 2017, Dr. J. Renae Norton. //www.eatingdisorderpro.com/

 

#MotivationMonday for Eating Disorder Recovery

Copy of Copy of Copy of Copy of Copy of Copy of Copy of The Blame Game

 

Dr. J. Renae Norton is a clinical psychologist, specializing in the outpatient treatment of eating disorders such as anorexia, bulimia, and binge eating disorder (BED), as well as obesity. She is also the author of The Sun Plus Diet, due out in summer 2017. 

Let’s Connect!

Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 or by form

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship. This information is not necessarily the position of Dr. J. Renae Norton or The Norton Center for Eating Disorders and Obesity.

©2017, Dr. J. Renae Norton. This information is intellectual property of Dr. J. Renae Norton. Reproduction and distribution for educational purposes is permissible. Please credit ‘© 2016, Dr. J. Renae Norton. //www.eatingdisorderpro.com/

 

#MotivationMonday for Eating Disorder Recovery

Copy of Copy of Copy of Copy of Copy of Copy of The Blame Game

Dr. J. Renae Norton is a clinical psychologist, specializing in the outpatient treatment of eating disorders such as anorexia, bulimia, and binge eating disorder (BED), as well as obesity. She is also the author of The Sun Plus Diet, due out in 2017. 

Let’s Connect!

Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 or by form.

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship. This information is not necessarily the position of Dr. J. Renae Norton or The Norton Center for Eating Disorders and Obesity.

©2017 Dr. J. Renae Norton. This information is intellectual property of Dr. J. Renae Norton. Reproduction and distribution for educational purposes is permissible. Please credit ‘© 2017, Dr. J. Renae Norton. //www.eatingdisorderpro.com/.

 

Why Is Diet Soda Dangerous for Anorexics?

Copy of Copy of Copy of NATURAL OPTIONS FOR ANXIETY-3

Why is diet soda dangerous for anorexics? One word: Cholesterol.

Inflammatory Toxins

I talk a lot about inflammation. There are a number of additives that have been shown to be inflammatory. Here are a few of the most common ones.

  • Aspartame – H.J. Roberts, M.D., coined the term “aspartame disease” in a book filled with over 1,000 pages of information about the negative health consequences of ingesting aspartame, which included headache, dizziness, vomiting, memory loss, and fibromyalgia among other disorders. Aspartame is composed of Aspartic Acid, Phenylalanine, and Methanol, all of which have serious side effects.
  • Aspartic Acid. Aspartic acid, or aspartate, makes up about 40 percent of aspartame. In the brain, aspartate acts as a neurotransmitter, helping information get from one neuron to another. An excess amount of aspartate in the brain releases free radicals and, in turn, kills the neurons by allowing an excess of calcium to be absorbed. Multiple sclerosis, epilepsy, dementia and Parkinson’s disease are only a few of the chronic illnesses linked to excessive amounts of aspartate over an extended period of time. The FDA has also reported nausea, vision, sleeping problems, migraines and more as side the effects of excessive aspartate consumption too.
  • Phenylalanine, an amino acid, makes up about 50 percent of aspartame. Phenylalanine raises blood phenylalanine levels, which can decrease serotonin and lead to depression, seizures and even schizophrenia.
  • Methanol. Methanol, also known as wood alcohol makes up the remaining 10 percent of aspartame. This is where things get especially dangerous. Methanol breaks down into formic acid, which is harmless for all animals except humans. In humans, the alcohol dehydrogenase (ADH) enzyme converts methanol into formaldehyde, which wreaks havoc with sensitive proteins and DNA. The formaldehyde, or methanol poisoning, is a neurotoxin causing such conditions as:
  • Headaches
  • Ear buzzing
  • Dizziness
  • Nausea
  • Gastrointestinal disturbances
  • Weakness
  • Vertigo
  • Chills
  • Memory lapses
  • Numbness and shooting pains in the extremities
  • Behavioral disturbances
  • Neuritis

The most well-known problems from methanol poisoning are vision problems, including misty vision, progressive contraction of visual fields, blurring of vision, obscuration of vision, retinal damage, and blindness. Formaldehyde is also a known carcinogen that causes retinal damage, interferes with DNA replication and may cause birth defects. The Environmental Protection Agency recommends a daily limit of 7.8 mg a day of methanol, which equals half of an 8 oz. aspartame-sweetened beverage.[1]

If you don’t believe that there is formaldehyde in your Coke just smell it when it is warm.

By-Products of Aspartame

Diketopiperazine (DKP) is produced by the body when aspartame is metabolized. Uterine polyps and increased cholesterol levels have been linked to DKP.

Many of us in the eating disorders field are seeing anorexic patients with high cholesterol levels, especially among those who also binge and purge. Perhaps this is due in part to the fact that most patients suffering from anorexia live on diet soft drinks, thus influencing DKP levels. DKP may also help to explain this paradox of high cholesterol and low body fat among the bulimarexic population . [2]

Are you drinking diet soda?

-Dr. Norton

#GetSunEatCleanBeWell

[1] Documentary: Sweet Misery

June 29, 2013 | 230,764 views

[2] Rigaud D. Diabete Metab. 2009;35:57-63.

Ohwada R. Int J Eat Disord. 2006;39:598-601.

Dr. J. Renae Norton is a clinical psychologist, specializing in the outpatient treatment of eating disorders such as anorexia, bulimia, and binge eating disorder (BED), as well as obesity. She is also the author of The Sun Plus Diet, due out in 2017. 

Let’s Connect!

Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 or by form.

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship. This information is not necessarily the position of Dr. J. Renae Norton or The Norton Center for Eating Disorders and Obesity.

©2016, Dr. J. Renae Norton. This information is intellectual property of Dr. J. Renae Norton. Reproduction and distribution for educational purposes is permissible. Please credit ‘© 2017, Dr. J. Renae Norton. //www.eatingdisorderpro.com/

Happy New Year!

copy-of-happy-new-year

Dr. J. Renae Norton is a clinical psychologist, specializing in the outpatient treatment of eating disorders such as anorexia, bulimia, and binge eating disorder (BED), as well as obesity. She is also the author of The Sun Plus Diet, due out in 2017. 

Let’s Connect!

Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 or by form

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship. This information is not necessarily the position of Dr. J. Renae Norton or The Norton Center for Eating Disorders and Obesity.

©2016, Dr. J. Renae Norton. This information is intellectual property of Dr. J. Renae Norton. Reproduction and distribution for educational purposes is permissible. Please credit ‘© 2016, Dr. J. Renae Norton. //www.eatingdisorderpro.com/

#MotivationMonday for Eating Disorder Recovery

copy-of-copy-of-copy-of-copy-of-copy-of-the-blame-game-4

Dr. J. Renae Norton is a clinical psychologist, specializing in the outpatient treatment of eating disorders such as anorexia, bulimia, and binge eating disorder (BED), as well as obesity. She is also the author of The Sun Plus Diet, due out in 2016. 

Let’s Connect!

Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 or by form

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship. This information is not necessarily the position of Dr. J. Renae Norton or The Norton Center for Eating Disorders and Obesity.

©2016, Dr. J. Renae Norton. This information is intellectual property of Dr. J. Renae Norton. Reproduction and distribution for educational purposes is permissible. Please credit ‘© 2016, Dr. J. Renae Norton. //www.eatingdisorderpro.com/

 

#MotivationMonday

copy-of-copy-of-copy-of-copy-of-the-blame-game-2

Dr. J. Renae Norton is a clinical psychologist, specializing in the outpatient treatment of eating disorders such as anorexia, bulimia,  and binge eating disorder (BED), as well as obesity. She is also the author of The Sun Plus Diet, due out in 2016. 

Let’s Connect!

Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 or by form

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship. This information is not necessarily the position of Dr. J. Renae Norton or The Norton Center for Eating Disorders and Obesity.

©2016, Dr. J. Renae Norton. This information is intellectual property of Dr. J. Renae Norton. Reproduction and distribution for educational purposes is permissible. Please credit ‘© 2016, Dr. J. Renae Norton. //www.eatingdisorderpro.com/

 

Your Thanksgiving Questions. My Thanksgiving Answers!

thanksgiving-5

You asked. I have answers. The always fun Thanksgiving Question and Answer blog post.

Before we get into the nitty gritty, I want to take a moment to let you know that I am infusing some humor into this special post because, quite frankly, this is the most difficult holiday for folks with eating disorders and their families. Humor is a special kind balm in every sticky and uncomfortable situation that gives us perspective.

Here we go!

Thanksgiving stands firm as my favorite holiday – cooking/baking, Macy’s parade, family, time off work and of course, Charlie Brown Thanksgiving! But, each year poses another struggle to overcome in this journey called recovery. I am 12 years going strong (on December 18th) in recovery to an eating disorder. The path has not been smooth travel; but, every hardship created strength within. This year, God presented before me the one struggle I cannot release. . .eating in front of others. I have always been criticized, critiqued and condemned for what’s on my plate. When knee deep in eating disorder behavior, it was condemnation over lack of food and combinations created to fill my cravings with least calories possible. Travelling through recovery, I continue to get criticized and critiqued over foods chosen (now much healthier portions and recipes made from scratch). I hear comments like, “Well, we know you wouldn’t eat that,” “You eat so healthy (in a condemning voice),” “What are you eating? (in a disapproving connotation)” There are other comments made about my lifestyle, which is now very healthy emotionally and physically. It gets old hearing others comment about my looks or eating habits when I know I continue each day to choose what is best for my health. Others do not realize that staying healthy and choosing recovery every day is not easy. Their comments do not help. It makes me fill with anxiety when eating with others and so I often avoid it. I am presented with the challenge to kindly stick up for myself and become a bit more transparent. With God’s help, I will enjoy every part of this Thanksgiving and respond to any comment accordingly.  

Everyone with an eating disorder struggles with these issues as you so eloquently describe them. Sometimes people are genuinely trying to say and do the right thing and it comes out wrong. And sometimes they are just being intrusive. In any case your responsibility starts and ends with being kind while taking care of yourself. You said it, stick up for yourself graciously. What does this look like?

img_0874

Don’t be petty.

Kidding! That’s what you say INSIDE. Outside you smile and say, “Yes, it’s just so delicious,” or “I’m truly enjoying this moment.” And then you transition to something else. “Did you see the Bengals game last Sunday?” (I’ll talk about transitions a little later.)

Most importantly, enjoy the parts of this Thanksgiving that have the most meaning for you. It might not be the food.  THAT IS TOTALLY OKAY. If you need someone to give you permission to acknowledge that your favorite part of Thanksgiving has nothing to do with food or eating in front of people- I grant you permission. Sometimes just releasing yourself from that expectation is helpful.

Thank you so much for addressing Thanksgiving for those of us who cannot get happy about it due to our eating disorders and food allergies. Some of my issues concern becoming like amnesia when asked to bring “a dish” to a dinner.   I mentally freak out and can’t think of anything I can make to bring. Then there is the comparison issue going on at the event – who made the best dish and so on. I can’t do that anymore. There is the issue of timing of the meal. My son and daughter in law eat around 7 pm. That is too late for me to eat that much food and I’m starving – not a good thing. Also food allergies – mine are gluten, dairy, turkey, soy. After many mistakes and problem issues I now prepare my gf dressing, sugar free cranberries, roasted chicken and gf pumpkin pie. They can eat the cranberries I bring and I take a regular pumpkin pie for them and whip cream.

Want to mention that one of the best Thanksgivings I ever had was with my former partner we were in Nassau and had the most wonderful, fresh caught that day seafood with a French cream sauce and capers and Caesar Salad. Unforgettable!

So this letter went on a little longer, and I cut it short so that parts that might identify this person were omitted. But let me say this. This is all very common. Food allergies, the comparing of the dishes, the time of the meal-  so many people share these frustrations. Here’s what I think. Or rather, what I’d bring. You say, you had this amazing Thanksgiving in Nassau. I would bring Caesar salad. Because a) it’s something you love. b) who doesn’t love caesar salad? c) it’s easy.

To address the other issues that were in this question (both public and omitted), I say this: Come when you can. Leave when you have to. It is what it is. You can’t control people, places, things. No is a complete sentence.

willy-wonka-meme

Do I approach the subject of food to my daughter or just avoid the topic?

I am assuming that she has an eating disorder. DO NOT APPROACH IT. SAY NOTHING! That being said, here is what you should say: “We’re so glad you are here!” Talk about anything but anything related to food.

How do I protect my child’s privacy and still appropriately answer questions from relatives about a) Why is she not at Thanksgiving (if she chooses not to attend) or b) How is she? or c) Comments about what she is eating or how she is looking.

Make sure you are within kicking distance of the people asking the above questions. A good kick to the shins under the table should solve the problem. Kidding! In all seriousness, you can’t really warn them ahead of time, that actually makes it worse, but you need to practice and master the art of transitions. What are transitions? I’ll give you a few examples.

Well meaning family member (let’s give them the benefit of the doubt):  Where is your daughter? Why isn’t she at Thanksgiving? 

You: She wanted to do something else this year. What are your children doing for thanksgiving? or She wanted to do something else this year. Can you help me get people drinks? Can you go ask Aunt Shirley what she’d like to drink? or She wanted to do something else this year. Boy, Judy sure looks busy in the kitchen, I’m going to ask her what I can do to help. 

Well meaning family member: How is she? (concerned furrowed eyebrows)

You: She’s good. How are you? or She’s good. Did you see this new recipe I’m trying? or She’s good. Did you see I made grandma’s green beans? or She’s good. Did I tell you i just started watching this new television series on Netflix that I love? Do you have Netflix? It’s so much better than cable. 

Well meaning family member: God, she looks so thin. 

You: (Saying nothing.) Did I tell you I’m going full out black friday shopping tomorrow? I’m literally lining up at 6am to buy a television for $5. (or whatever). or (Say nothing and ignore the comment) Hey I’m thinking about going to see Second City’s Holidazed and Confused at Playhouse in the Park for the holidays. I saw them on TV and it looks so funny.  When you directly ignore the comment it sends a very strong message.

In all these examples, you are appropriately answering their questions, while also protecting her privacy. Anyone looking to get into a deep conversation on Thanksgiving about how your daughter is doing needs to examine their own reasons for essentially starting an inappropriate conversation at an inappropriate time.

What is the best way to convey how loved and wanted she is at these family events?

Just say it, lots.

Guys, just remember, stay away from the politics. Stay away from the food talk. Express your sincere gratitude at having loved ones with you. And if you don’t have it, you don’t have to say anything. And make sure you have a good thanksgiving soundtrack, it helps with the lulls at the table.

Just remember:

998

Happy Thanksgiving!

-Dr. Norton

#GetSunEatCleanBeWell

 

Dr. J. Renae Norton is a clinical psychologist, specializing in the outpatient treatment of eating disorders such as anorexia, bulimia, and binge eating disorder (BED), as well as obesity. She is also the author of The Sun Plus Diet, due out in 2016.

Let’s Connect!

Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 or by form

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship. This information is not necessarily the position of Dr. J. Renae Norton or The Norton Center for Eating Disorders and Obesity.

©2016, Dr. J. Renae Norton. This information is intellectual property of Dr. J. Renae Norton. Reproduction and distribution for educational purposes is permissible. Please credit ‘© 2016, Dr. J. Renae Norton. //www.eatingdisorderpro.com/

 

 

Thanksgiving! Final Call for Questions!

Last Call! It is the last day to send in your questions/concerns related to Thanksgiving.

Every year I receive questions and concerns that so many of us can relate to.  I’d love to hear from you.

Maybe your concerns relate to an eating disorder. Maybe the family dynamics make Thanksgiving a dreaded holiday. Maybe you have a politically divided table (a problem a lot of families are facing this year.)

My goal is provide some tools to manage the holiday. I’ll include my answers in my blog and newsletter on Tuesday November 22nd.

So, please tweet me your questions @drrenae, send me an email at drnorton@eatingdisorderpro.com with the subject Turkey Time, or message me on Facebook. All questions and concerns will remain anonymous.

I promise, with a little courage from you asking the questions, and me giving you the tools, this Thanksgiving will be different. Because you’ll be prepared. Let’s face the fear before we sit down at the table.

-Dr. Norton

#GetSunEatCleanBeWell

 

Dr. J. Renae Norton is a clinical psychologist, specializing in the outpatient treatment of eating disorders such as anorexia, bulimia, and binge eating disorder (BED), as well as obesity. She is also the author of The Sun Plus Diet, due out in 2016. 

Let’s Connect!

Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 or by form

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship. This information is not necessarily the position of Dr. J. Renae Norton or The Norton Center for Eating Disorders and Obesity.

©2016, Dr. J. Renae Norton. This information is intellectual property of Dr. J. Renae Norton. Reproduction and distribution for educational purposes is permissible. Please credit ‘© 2016, Dr. J. Renae Norton. //www.eatingdisorderpro.com/

 

Thanksgiving. You Have Questions. I Have Answers.

brownies-2

Thanksgiving is a really hard holiday for a lot of people.

For people who are newly recovering from an eating disorder it can be tough. For obese patients, the thought of having to face all that food is enough to make them want to skip the holiday altogether. For binge eaters, who are in an already stressful situation, they just want to hide out in the kitchen eating. For a patient with an eating disorder who is not in treatment, it can be an incredibly uncomfortable situation. For parents of a child with an eating disorder, the thought of having all that food on the table and the person not eating can make them livid. I could go on and on. But I won’t.

Instead, I want to hear from you. What is your concern about Thanksgiving? Do you have a specific question? I’d love to hear from you. I’m compiling questions to answer in a blog post right before Thanksgiving. My goal is provide some tools to manage the holiday. I’ll also include my answers in my newsletter on Tuesday November 22nd.

So, please tweet me your questions @drrenae, send me an email at drnorton@eatingdisorderpro.com with the subject Turkey Time, or message me on Facebook. All questions will remain anonymous.

I promise, with a little courage from you asking the questions, and me giving you the tools, this Thanksgiving will be different. Because you’ll be prepared. Let’s face the fear before we sit down at the table.

-Dr. Norton

#GetSunEatCleanBeWell

Dr. J. Renae Norton is a clinical psychologist, specializing in the outpatient treatment of eating disorders such as anorexia, bulimia, bulimarexia, and binge eating disorder (BED), as well as obesity. She is also the author of The Sun Plus Diet, due out in 2016. 

Let’s Connect!

Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 or by form

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship. This information is not necessarily the position of Dr. J. Renae Norton or The Norton Center for Eating Disorders and Obesity.

©2016, Dr. J. Renae Norton. This information is intellectual property of Dr. J. Renae Norton. Reproduction and distribution for educational purposes is permissible. Please credit ‘© 2016, Dr. J. Renae Norton. //www.eatingdisorderpro.com/

 

#MotivationMonday

copy-of-copy-of-copy-of-copy-of-copy-of-the-blame-game

Dr. J. Renae Norton is a clinical psychologist, specializing in the outpatient treatment of eating disorders such as anorexia, bulimia, and binge eating disorder (BED), as well as obesity. She is also the author of The Sun Plus Diet, due out in 2016. 

Let’s Connect!

Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 or by form

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship. This information is not necessarily the position of Dr. J. Renae Norton or The Norton Center for Eating Disorders and Obesity.

©2016, Dr. J. Renae Norton. This information is intellectual property of Dr. J. Renae Norton. Reproduction and distribution for educational purposes is permissible. Please credit ‘© 2016, Dr. J. Renae Norton. //www.eatingdisorderpro.com/

 

Recipe: Meatloaf

recipe-1

So this past week I posted a photo of my latest greatest quick dinner recipe on Facebook and I received so many requests for the recipe, I decided to post it. It’s super simple, and you are going to love it. I served this meatloaf with mashed carrots with sour cream and some homemade kale chips (unbelievably delicious and crunchy!)

Here’s what you’ll need:

1 lb beef (grassfed, organic)

1 egg

1 cup mashed carrot

1 cup diced onion

1 cup bread crumbs made from dried out sourdough garlic toast

1 cup crushed tomatoes

1 tsp real salt

1 tsp pepper

1 tsp italian herbs

1 tsp bourbon smoked paprika

2-3 tbsp bbq sauce

Start by preheating oven to 350 degrees. Grease a baking dish with coconut oil.  Fork together the beef, eggs, carrots, onion, bread crumbs, crushed tomatoes, and herbs.  Make sure everything is mixed well.  Put into baking dish.

Bake at 350 for 40 minutes, then top with bbq sauce and bake for five minutes more.

Remove, slice and enjoy!

-Dr. Norton

#GetSunEatCleanBeWell

Dr. J. Renae Norton is a clinical psychologist, specializing in the outpatient treatment of eating disorders such as anorexia, bulimia, bulimarexia, and binge eating disorder (BED), as well as obesity. She is also the author of The Sun Plus Diet, due out in 2016. 

Let’s Connect!

Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 or by form

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship. This information is not necessarily the position of Dr. J. Renae Norton or The Norton Center for Eating Disorders and Obesity.

©2016, Dr. J. Renae Norton. This information is intellectual property of Dr. J. Renae Norton. Reproduction and distribution for educational purposes is permissible. Please credit ‘© 2016, Dr. J. Renae Norton. //www.eatingdisorderpro.com/

 

 

 

#TestimonialTuesday

recipe-5

copy-of-copy-of-copy-of-the-blame-game-8

Dr. J. Renae Norton is a clinical psychologist, specializing in the outpatient treatment of eating disorders such as anorexia, bulimia, bulimarexia, and binge eating disorder (BED), as well as obesity. She is also the author of The Sun Plus Diet, due out in 2016. 

Let’s Connect!

Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 or by form

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship. This information is not necessarily the position of Dr. J. Renae Norton or The Norton Center for Eating Disorders and Obesity.

©2016, Dr. J. Renae Norton. This information is intellectual property of Dr. J. Renae Norton. Reproduction and distribution for educational purposes is permissible. Please credit © 2016, Dr. J. Renae Norton. //www.eatingdisorderpro.com/

 

#TestimonialTuesday

recipe-3

copy-of-copy-of-copy-of-the-blame-game-5

Dr. J. Renae Norton is a clinical psychologist, specializing in the outpatient treatment of eating disorders such as anorexia, bulimia, bulimarexia, and binge eating disorder (BED), as well as obesity. She is also the author of The Sun Plus Diet, due out in 2016.

Let’s Connect!

Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 or by form

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship. This information is not necessarily the position of Dr. J. Renae Norton or The Norton Center for Eating Disorders and Obesity.

©2016, Dr. J. Renae Norton. This information is intellectual property of Dr. J. Renae Norton. Reproduction and distribution for educational purposes is permissible. Please credit ‘© 2016, Dr. J. Renae Norton. //www.eatingdisorderpro.com/

 

Recipe: Cauliflower Chili

recipe

For those of you who are unaware, Cincinnati is chili country. We have strong opinions about chili in the Queen City. So I decided to try out my clean chili recipe on my unsuspecting neighbors at our block party last weekend. If I may brag for a moment, I won the “Best Chili” award!

So what set my chili apart? Cauliflower.

Yes, you read that right.  It can be used to make pizza dough, rice, and mashed “potatoes.”It is an excellent substitute and incredibly versatile. But even more than that, it is so good for you

Back to the block party. Everyone was shocked that my chili was meatless, vegan, and grain free, because it had so much flavor and such a wonderful meaty texture. When I revealed that cauliflower was the secret ingredient, everyone wanted the recipe.

Here’s what you need:

4 large carrots

1 large onion

6 cloves of garlic

2 bags of frozen rinsed cauliflower

1/2 cup coconut oil

1/4 cup organic cacao

2 tbsp organic cinnamon

1 tbsp bourbon smoked paprika

2 jars of organic basil marinara

Start by prepping your vegetables. Peel your carrots, peel your onion and pull out your cauliflower.

img_0243

Is this amazing frozen cauliflower? I love that you can get heirloom organic varieties in the frozen food section!

Give that cauliflower a really good rinse.

Look at all this amazing color! I love it!

Look at all this amazing color! I love it!

 

Next you are going to pull out your food processor and pulse the carrots, onion, garlic and frozen cauliflower. Keep it chunky. We don’t want teeny tiny bits, we want this to have that wonderful mouth feel that typical chili has.

I pulse the carrots first.

I pulse the carrots first.

img_0246

Pulse the onion and garlic. I used red onion because I had it on hand. Whatever onion you have on hand will work.

img_0244

Add the cauliflower and keep pulsing.

Then take 1/2 cup of coconut oil and heat it up in large pot. Throw in the vegetables and sauté them until they start to soften. Add cumin, salt and white pepper to taste. Add cacao, cinnamon, and bourbon smoked paprika. The vegetables should be coated in the spices.

img_0252

Your kitchen should be smelling amazing right now.

I want you to add two jars of organic basil marinara.

img_0253

This is the marinara sauce I use. You can find it at Whole Foods.

Then you are going to lower the heat way down and walk away. Let this thing cook down for an hour, maybe two and let the flavors come together. Every once in a while, check it, give it a stir, make sure it isn’t burning on the bottom.

In the end, it will look like this:

img_0254

Doesn’t this look amazing?

This recipe has minimal prep time, with maximum flavor. Make it this weekend and you’ll have lunch all week long.  Try it and tell me what you think!

-Dr. Norton

#GetSunEatCleanBeWell

Dr. J. Renae Norton is a clinical psychologist, specializing in the outpatient treatment of eating disorders such as anorexia, bulimia, bulimarexia, and binge eating disorder (BED), as well as obesity. She is also the author of The Sun Plus Diet, due out in 2016. 

Let’s Connect!

Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 or by form

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship. This information is not necessarily the position of Dr. J. Renae Norton or The Norton Center for Eating Disorders and Obesity.

©2016, Dr. J. Renae Norton. This information is intellectual property of Dr. J. Renae Norton. Reproduction and distribution for educational purposes is permissible. Please credit ‘© 2016, Dr. J. Renae Norton. //www.eatingdisorderpro.com/

 

 

 

 

#MotivationMonday

copy-of-copy-of-copy-of-the-blame-game-4

Dr. J. Renae Norton is a clinical psychologist, specializing in the outpatient treatment of eating disorders such as anorexia, bulimia, bulimarexia, and binge eating disorder (BED), as well as obesity. She is also the author of The Sun Plus Diet, due out in summer 2016. 

Let’s Connect!

Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship. This information is not necessarily the position of Dr. J. Renae Norton or The Norton Center for Eating Disorders and Obesity.

©2016, Dr. J. Renae Norton. This information is intellectual property of Dr. J. Renae Norton. Reproduction and distribution for educational purposes is permissible. Please credit ‘© 2016, Dr. J. Renae Norton. //www.eatingdisorderpro.com/

What Is An Antioxidant?

copy-of-copy-of-copy-of-natural-options-for-anxiety-2What is An Antioxidant?

Antioxidants are the nutrients found in food that neutralize free radicals by sharing an electron with the free radical, making it whole again. Thus, antioxidants stop the chain reaction of free radical formation and the oxidative stress that prematurely ages us.  As a result, antioxidants provide protection against a long list of conditions and chronic diseases.  More importantly, they keep us from aging prematurely.

Antioxidants come in several forms, including the vitamins A, C, and E, alpha lipoic acid, plant-derived polyphenols, and the element selenium. They are also found in nuts, broccoli, and colorful fruits and vegetables.  Blueberries, pomegranates, broccoli sprouts, green tea, and dark chocolate are just some of the antioxidant-rich “superfoods” found in almost any supermarket today.

The Mother of All Antioxidants: Glutathione

The mother of all antioxidants is glutathione.  Glutathione is a combination of three amino acids — cysteine, glycine and glutamine.  It is referred to as the master detoxifier because it recycles all of the other antioxidants. So, although vitamin C, E and Alpha Lipoic acid are potent antioxidants, they can become depleted.  Glutathione basically fortifies and then recycles them.  

Besides recycling other antioxidants, glutathione also defuses free radicals on its own.  The secret of glutathione’s power is the sulfur it contains. Sulfur is the sticky stuff that allows it to snatch up free radicals and other toxins in our body so that they can be excreted.  I take 2 teaspoons of organic sulfur crystals every day  to support my glutathione.  It works.  I have one patient that says if forced to choose the one thing she would take if she could only take one health aid, it would be her sulfur crystals.

You may remember reading about sulfur before on my blog.  Recall that the mother of all hormones is cholesterol sulfate and the mother of all vitamins is its metabolite, vitamin D3 sulfate. The common denominator between the big three—glutathione disulfide, cholesterol sulfate, and vitamin D3 sulfate—is sulfur.  It’s no surprise then that the longest-living and healthiest people in the world hail from places where sulfur is more abundant, such as Greece, Italy, Japan and Iceland.  Sulfur is the common denominator again and again in my research and one deserving of our attention if we want to prevent premature aging as well as disease.

It is disturbing that most of us have never heard of these three super antioxidants, given their importance in promoting overall health.  In fact, glutathione disulfide, vitamin D3 sulfate and cholesterol sulfate, are very poorly understood and relatively unknown to the medical community, let alone the general public.  Why is this so?  Well, probably because until very recently, pharmaceutical companies hadn’t figured out how to make a buck off of them.  You can’t take a glutathione pill, the body must produce it on its own.  Likewise, you get cholesterol and vitamin D3 sulfate from the sun, not off the shelf.  If the American public was more informed about the role of sulfur, we would be able to manage the onslaught of free radicals that we are currently subjected to on a daily basis far better and perhaps the aging process would not be accelerating as much as it is at present.

Although you can’t ingest glutathione directly, you can supplement to help your body produce more if it.  Some are saying that the ability to produce more glutathione would be like discovering the proverbial Fountain of Youth.

Getting your Glutathione Going

In order to transfer the electrons that neutralize free radicals, glutathione needs a cofactor (helper) in the form of a coenzyme called NAD+, which you can get from several different supplement companies.  Another way to support glutathione is to take organic sulfur crystals as I mentioned above.  You can purchase it online.  A good one is made by Happy Body.  

Taking melatonin is another way of supporting glutathione.  The best way to take it is in the form of organic tart cherry juice, which is loaded with Melatonin naturally.  The added benefit is that it makes you sleep better so be sure to take it at night.  All three of these strategies, organic sulfur crystals, NAD+ and melatonin, reduce free radicals.  Reducing free radicals improves skin, hearing, hair, memory, endurance, sexual function, muscle and bone health.  It would also prevent cancer, vascular disease and dementia.  Need I say more?

-Dr. Norton

#GetSunEatCleanBeWell

 

Dr. J. Renae Norton is a clinical psychologist, specializing in the outpatient treatment of eating disorders such as anorexia, bulimia, bulimarexia, and binge eating disorder (BED), as well as obesity. She is also the author of The Sun Plus Diet, due out in summer 2016. 

Let’s Connect!

Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 or by form

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship. This information is not necessarily the position of Dr. J. Renae Norton or The Norton Center for Eating Disorders and Obesity.

©2016, Dr. J. Renae Norton. This information is intellectual property of Dr. J. Renae Norton. Reproduction and distribution for educational purposes is permissible. Please credit ‘© 2016, Dr. J. Renae Norton. //www.eatingdisorderpro.com/

 

 

#MotivationMonday

copy-of-copy-of-copy-of-the-blame-game-3

Happy #MotivationMonday!

-Dr. Norton

#GetSunEatCleanBeWell

 

Dr. J. Renae Norton is a clinical psychologist, specializing in the outpatient treatment of eating disorders such as anorexia, bulimia, bulimarexia, and binge eating disorder (BED), as well as obesity. She is also the author of The Sun Plus Diet, due out in summer 2016. 

Let’s Connect!

Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 or by form

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship. This information is not necessarily the position of Dr. J. Renae Norton or The Norton Center for Eating Disorders and Obesity.

©2016, Dr. J. Renae Norton. This information is intellectual property of Dr. J. Renae Norton. Reproduction and distribution for educational purposes is permissible. Please credit ‘© 2016, Dr. J. Renae Norton. //www.eatingdisorderpro.com/

 

Welcome to Medicine’s Newest Lab

copy-of-copy-of-natural-options-for-anxiety

For anyone trying to change his or her eating habits, going to the doctor can be discouraging. Often, efforts to reverse chronic disease using nutrition is met with skepticism, condescension and a prescription when discussed with physicians.

However, there’s good news in Cincinnati!

UC’s Institute for Integrative Health and Wellness has strengthened its partnership with our areas largest organic farm.

Medical students and other health professionals will now make regular trips to Turner Hill Farm, in Indian Hill, to a new teaching kitchen, to learn how food can be used to prevent disease. This comes on the heels of a growing movement in medicine that aims to educate patients on the importance and value of nutrition.

Dr. David Eisenberg, associate professor at the Harvard University School of Public Health, recently spoke at UC to announce the partnership and highlight the contradictions that are inherent in our health care system. Hospitals still serve notoriously unhealthy foods. Physicians are more likely to write prescriptions than discuss specific healthy eating protocols for patients.

Dr. Eisenberg encouraged students to think of the kitchen at Turner Hill as a laboratory where medical students could reflect on their own eating habits while considering and developing programs for patients.

As a clinical psychologist who works very closely with patients looking to make behavioral changes in order to reach their health goals, the news of this partnership between an organic farm and the next generation of doctors, is incredibly inspiring.  To have a major medical school both acknowledge and commit to training physicians to use organic food as the first line of defense is long overdue.

Welcome to medicine’s newest lab- the kitchen.

-Dr. Norton

#GetSunEatCleanBeWell

Dr. J. Renae Norton is a clinical psychologist, specializing in the outpatient treatment of eating disorders such as anorexia, bulimia, bulimarexia, and binge eating disorder (BED), as well as obesity. She is also the author of The Sun Plus Diet, due out in 2016. 

Let’s Connect!

Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 or by form

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship. This information is not necessarily the position of Dr. J. Renae Norton or The Norton Center for Eating Disorders and Obesity.

©2016, Dr. J. Renae Norton. This information is intellectual property of Dr. J. Renae Norton. Reproduction and distribution for educational purposes is permissible. Please credit ‘© 2016, Dr. J. Renae Norton. //www.eatingdisorderpro.com/

 

#MotivationMonday

copy-of-copy-of-copy-of-the-blame-game-2

#MotivationMonday #EDRecovery

Copy of Copy of The Blame Game-3

Dr. J. Renae Norton is a clinical psychologist, specializing in the outpatient treatment of eating disorders such as anorexia, bulimia, bulimarexia, and binge eating disorder (BED), as well as obesity. She is also the author of The Sun Plus Diet, due out in summer 2016. 

Let’s Connect!

Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 or by form

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship. This information is not necessarily the position of Dr. J. Renae Norton or The Norton Center for Eating Disorders and Obesity.

©2016, Dr. J. Renae Norton. This information is intellectual property of Dr. J. Renae Norton. Reproduction and distribution for educational purposes is permissible. Please credit ‘© 2016, Dr. J. Renae Norton. //www.eatingdisorderpro.com/

 

Can’t Sleep? Considering Sleeping Pills? Try This First!

art in theeveryday

More and more of my patients are complaining about their sleep. Falling asleep, staying asleep and length of sleep are all common complaints.  Some patients have been offered sleeping medication by their physicians without any consideration for what they can do help themselves.

Although there are many sleep myths, there are two myths related to sleeping medication that I want to discuss.

Myth: Sleeping pills have many benefits despite their side effects (one of which is a good chance of dying.)

Fact: They are really not that effective, and they have a lot of negative side effects.

Sleeping pills generally only increase the amount of time you sleep by a matter of minutes. If you have ever taken one, you know that far from waking up refreshed, sleeping pills can impair your functioning the next day, making you even less alert and more disoriented than you would have been from just being tired.

Sleeping pills have also been shown to have strange side effects that include waking hallucinations, sleepwalking, sleep driving, sleep eating, amnesia, and depression.   Perhaps it is the body’s way of reproducing the lost REM sleep? The most important thing when it comes to sleeping pills is that they do not address the underlying problem.

Myth: Unless I want to take a prescribed sleeping pill, there is nothing I can do to improve my sleep.

Fact: There are many natural things that can help you get to sleep, enhance REM sleep, and stay asleep.

  • 5-Hydroxytryptophan (5-HTP) has been shown to extend the REM phase significantly. It also increases the deep sleep stages of non-REM sleep. The National Institutes of Health (NIH) and Stanford University conducted a clinical study on REM sleep. They found those people who took 5-HTP increased the amount of REM sleep they enjoyed at night by as much as 53%.
  • The sleep hormone melatonin, which is made from serotonin, the neurotransmitter known as the happy hormone enhances sleep. Serotonin comes from the amino acid tryptophan. You can only get tryptophan from foods like cottage cheese, brown rice, avocados, bananas, walnuts, tomatoes, meat, turkey (highest tryptophan food) and starchy carbohydrates (bread, pasta, carrots and potatoes). But you can supplement with Melatonin or you can drink tart cherry juice, which is naturally loaded with it. Studies have shown, that people who drink two glasses of tart cherry juice per day see as much as a 90 minute increase in their daily sleep.
  • In addition to tryptophan, we also need Vitamin B6 to produce serotonin. B6 can raise serotonin production even more when you take 5-HTP and vitamin B6 together. In fact, laboratory research shows taking vitamin B6 can increase serotonin production by as much as 60%.12 Many older adults suffer unknowingly from a deficiency of this crucial vitamin.
  • Gamma-aminobutryric Acid (GABA) GABA has a calming and relaxing effect and helps you get to sleep because it suppresses excessive brain activity. It puts the brain into neutral gear and helps put a stop to racing thoughts and anxiety that makes it impossible to fall asleep. When you’re short on GABA, your thoughts and worries run amok like a hamster in a wheel. Other research shows a GABA deficiency interferes with the deep “delta” sleep that usually begins within 45 minutes after bedtime. Finally GABA promotes alpha waves in the brain, which occur when you’re feeling relaxed.
  • As is often the case, we have to get these supplements across the blood brain barrier and the best way to do that is with an amino acid. In this case taurine, which increases your body’s GABA levels and is an excellent stress buster on its own, works well. A recent study in the Journal of Neuroscience found taurine increases the number of GABA receptors in the brain. They also found taurine calms neurons, or brain cells,15 helping you feel more relaxed.
  • To stay asleep, especially if you’re feeling stressed or anxious, you’ll want to take L-theanine, Niacinamide and Passion flower extract. L-theanine has an amazing power to soothe and quiet your brain because it raises levels of serotonin and GABA. Niacinamide, better known as vitamin B3, can also help you relax, sleep better, and lower the anxiety caused by stress. Passion flower extract is particularly helpful for coping with the hormonal changes that can keep you awake, in particular rising cortisol levels. Cortisol is the stress hormone, or the flight or fight hormone.
  • Magnesium is absolutely essential for a good nights sleep as it can stop body aches or wayward leg 
syndrome from waking you up at night. I recommend Magnesium L Threonate.

This combination of nutrients, can help you fall asleep more quickly, wake up less often during the night, and sleep more deeply. The product I use is Advanced Sleep Formula by Advanced Bionutritionals as it combines all of these in a way that maximizes sleep.

Sleep Soundly and Feel Sensational!

Good sleep hygiene is absolutely essential for good health, and there are many things you can do to insure a good night’s sleep. If you have trouble falling asleep in general try these approaches:

  1. Sleep in a completely dark room. Use black out curtains or an eye mask if necessary to create complete darkness.
  2. Keep the room cool and the bed warm. You can always take the blankets off if you get too warm, but a warm room is more difficult change without waking up. Try to get fresh air in your bedroom at night.
  3. Keep your bedroom free of clutter, you will sleep better in an organized room
  4. Cover electronic sources of light.
  5. Use a noise machine or a fan to create white noise which is soothing and which blocks out other noises

If you can’t sleep because you are anxious:

  1. Make a list of the things that you are worrying about getting done. This helps you organize the next day and you can let it go
  2. Journal using pen and paper not a laptop. Journaling also helps you to let go by clarifying your thoughts and feelings about your day. Once you have it sorted out emotionally you can put it to rest when you close your journal.
  3. Turn off the TV and read a book an hour or so before you want to fall asleep unless you are reading something that you cannot put down. Most people get sleepy when they read but not everyone does. If you are one of those people that can read a good book all night, then don’t start.
  4. Count your blessings or say a prayer.
  5. Use tension/relaxation to relax muscle groups. Tense the muscle, hold for 10 seconds and then relax. Do it ten times for each muscle group to really relieve muscle tension
  6. Use melatonin, vitamin B or magnesium L threonate.
  7. Use homeopathic remedies that are relaxing or make you sleepy like poppy seed and ashwaganda
  8. Take an Epsom salts bath before bed
  9. Get into the habit of taking tart cherry juice concentrate from the Montmorency cherries every night.

Sweet dreams!

-Dr. Norton

#GetSunEatCleanBeWell

 

Dr. J. Renae Norton is a clinical psychologist, specializing in the outpatient treatment of eating disorders such as anorexia, bulimia, bulimarexia, and binge eating disorder (BED), as well as obesity. She is also the author of The Sun Plus Diet, due out in summer 2016. 

Let’s Connect!

Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 or by form

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship. This information is not necessarily the position of Dr. J. Renae Norton or The Norton Center for Eating Disorders and Obesity.

©2016, Dr. J. Renae Norton. This information is intellectual property of Dr. J. Renae Norton. Reproduction and distribution for educational purposes is permissible. Please credit ‘© 2016, Dr. J. Renae Norton. //www.eatingdisorderpro.com/

 

#MotivationMonday #EDRecovery

Copy of Copy of The Blame Game-2

Dr. J. Renae Norton is a clinical psychologist, specializing in the outpatient treatment of eating disorders such as anorexia, bulimia, bulimarexia, and binge eating disorder (BED), as well as obesity. She is also the author of The Sun Plus Diet, due out in summer 2016. 

Let’s Connect!

Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 or by form

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship. This information is not necessarily the position of Dr. J. Renae Norton or The Norton Center for Eating Disorders and Obesity.

©2016, Dr. J. Renae Norton. This information is intellectual property of Dr. J. Renae Norton. Reproduction and distribution for educational purposes is permissible. Please credit ‘© 2016, Dr. J. Renae Norton. //www.eatingdisorderpro.com/

 

#TestimonialTuesday

Copy of Copy of The Blame Game (2)

“I have been going to Doctor Norton for almost a year now. One would assume that this past year has been the most trying year of my life, as I have struggled with an eating disorder and personal tribulations. On the contrary, this past year has truly been the most enlightening and positive year of my life due to the fact that I had the pleasure of being treated by Doctor Norton.

When I came to Doctor Norton, I was confused and angry. I lived in a haze, blinded by my self-destructive pessimism and hopelessness until I began treatment. Throughout my life, I had never felt healthy; I suffered from a severe thyroid condition, chronic migraines, stomach pains, and debilitating anxiety. At the age of 21, I had given up the hope that I would ever feel energetic and healthy, but Doctor Norton’s unique treatment plan that centers on Clean Eating and positive affirmations finally gave me hope. Her approach empowered me and disempowered my eating disorder. I am no longer controlled by food, anxiety, and chronic health problems but rather have the confidence to lead a meaningful and joyful life, which I never thought was possible until my time with Doctor Norton.

Finally, Doctor Norton hasn’t just helped me develop clean eating habits. My life has fully evolved due to Doctor Norton’s promising treatment, as I now have a unique and positive perspective of the world and myself. She continuously exceeds my expectations with her unrelenting generosity, compassion, and genuine sympathy, and because of her, I have truly never felt more beautiful and confident in my entire life!”

-CG, Patient

Dr. J. Renae Norton is a clinical psychologist, specializing in the outpatient treatment of eating disorders such as anorexia, bulimia, bulimarexia, and binge eating disorder (BED), as well as obesity. She is also the author of The Sun Plus Diet, due out in summer 2016. 

Let’s Connect!

Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 or by form

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship. This information is not necessarily the position of Dr. J. Renae Norton or The Norton Center for Eating Disorders and Obesity.

©2016, Dr. J. Renae Norton. This information is intellectual property of Dr. J. Renae Norton. Reproduction and distribution for educational purposes is permissible. Please credit ‘© 2016, Dr. J. Renae Norton. //www.eatingdisorderpro.com/

 

 

Natural Anxiety Relief

NATURAL OPTIONS FOR ANXIETY

Treatment for anxiety does not have to equal “drugs.” You have nothing to lose, and everything to gain, by applying lifestyle modifications before trying medication. You may be surprised by how much such changes lessen anxiety naturally. If you often feel anxious or have panic attacks I strongly recommend the following:

  • Exercise

In addition to the creation of new neurons, including those that release the calming neurotransmitter GABA, exercise boosts levels of potent brain chemicals like serotonin, dopamine, and norepinephrine, which may help buffer some of the effects of stress. Many avid exercisers also feel a sense of euphoria after a workout, sometimes known as the “runner’s high.” It can be quite addictive, in a good way, once you experience just how good it feels to get your heart rate up and your body moving.

  • Optimizing Your Gut Flora

Your gut and brain work in tandem, each influencing the other. This is why your intestinal health can have such a profound influence on your mental health and vice versa. It’s also the reason why your diet is so closely linked to your mental health.

Prior research has shown that the probiotic Lactobacillus rhamnosus had a marked effect on GABA levels in certain brain regions and lowered the stress-induced hormone corticosterone, resulting in reduced anxiety- and depression-related behavior.  The probiotic known as Bifidobacterium longum NCC3001 has also been shown to normalize anxiety-like behavior in mice with infectious colitis.

So optimizing your gut flora with beneficial bacteria is a highly useful strategy. This is done by eliminating sugars and processed foods and eating plenty of non-starchy vegetables, avoiding processed vegetable oils, and using healthy fats. Additionally, eating plenty of fermented vegetables like sauerkraut or taking a high-potency probiotic would be useful to reestablish healthy gut flora.

  • Omega-3 Fats

Your diet should include a high-quality source of animal-based omega-3 fats, like anchovies, sardines, wild-caught Alaskan salmon or krill oil. The omega-3 fats EPA and DHA play an important role in your emotional well-being, and research has shown a dramatic 20 percent reduction in anxiety among medical students taking omega 3s.

-Dr. Norton

#GetSunEatCleanBeWell

Dr. J. Renae Norton is a clinical psychologist, specializing in the outpatient treatment of eating disorders such as anorexia, bulimia, bulimarexia, and binge eating disorder (BED), as well as obesity. She is also the author of The Sun Plus Diet, due out in summer 2016. 

Let’s Connect!

Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 or by form

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship. This information is not necessarily the position of Dr. J. Renae Norton or The Norton Center for Eating Disorders and Obesity.

©2016, Dr. J. Renae Norton. This information is intellectual property of Dr. J. Renae Norton. Reproduction and distribution for educational purposes is permissible. Please credit ‘© 2016, Dr. J. Renae Norton. //www.eatingdisorderpro.com/

 

Is it #fitspo #bdd #mdd?

SPRING

Chances are you’ve probably heard about Body Dysmorphic Disorder. BDD is characterized by an obsessive preoccupation that some aspect of one’s own appearance is severely flawed. This obsession is then partnered with the compulsion of going to extreme lengths and measures to hide or fix this “flaw.” If there is a real flaw, its importance is severly exaggerated. A person suffering from BDD spends much of their day thinking, obsessing and compulsing over this real or perceived flaw.

Have you heard of Muscle Dysmorphic Disorder? Chances are, you haven’t. Muscle Dysmorphic Disorder is a subset of Body Dysmorphic Disorder.  MDD primarily affects males, often athletes, and presents as an obsessive preoccupation with a delusional or exaggerated belief that one’s own body is too small, too skinny, or insufficiently muscular. In most cases the individual’s actual build is normal or exceptionally large and muscular already.

Men suffering from MDD are obsessed about being inadquetly muscular and lean, when in fact, they are not. Their compulsion may include spending many hours in the gym, spending inordinate amounts of money on supplements, having strange eating patterns and even substance abuse.

What drives these obsessions? Are we just talking about crazy people that are too self-focused? Or has our society run amok?

If you are an Instagram user, a Facebook user- really any social media- you see #fitspo every day. Generally there is a photo of an extremely defined body part like abs, arms, or chest, along with this caption. Sometimes faces are included and sometimes they aren’t.

So what does #fitspo stand for? “Fitsporation.” In theory, #fitspo images are supposed to inspire “healthy” bodies. And maybe some of them do. But if you just googled #fitspo, you will find image after image of an exceptionally “fit” person’s body part. Image after image after image. Most of them have received many hearts!

What does it mean that we are collectively acknowledging well-developed near perfect body parts by giving them hearts? What about the people that lost 20 pounds by eating clean healthy food and engaging in a fitness routine that brought down their cholesterol but didn’t happen to end up with a six pack? Shouldn’t they receive just as much attention and adulation?

#fitspo seems to focus directly on the appearance of body parts, the size and visual perfection of the part and that seems dangerous to me. Maybe the photo should say: #8hoursadayinthegym or #Mywifeleftmebecauseofmyobsession or #Ispendallmytimeandmoneyonthis. It’s easy to see how a person’s own expectations about what is realistic could become distorted, especially when one is bombarded with these images over and over again, and they are glorified.   They may set the standard of perfection so high that the would be health seeker just gives up. Again, I am speaking directly about the images, as opposed to someone posting something like, “Just broke my personal record for dead lifting,” or #myfirsttriathalon. Both of those are based on personal fitness goals. It is important to note the difference.

So next time you are about to hashtag a photo, or are about to heart an image on Instagram, ask yourself this question:

Is it really #fitspo? Am I helping or hurting? Maybe I am encouraging #BDD or #MDD……

-Dr. Norton

#GetSunEatCleanBeWell

 

Dr. J. Renae Norton is a clinical psychologist, specializing in the outpatient treatment of eating disorders such as anorexia, bulimia, bulimarexia, and binge eating disorder (BED), as well as obesity. She is also the author of The Sun Plus Diet, due out in summer 2016. 

Let’s Connect!

Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 or by form

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship. This information is not necessarily the position of Dr. J. Renae Norton or The Norton Center for Eating Disorders and Obesity.

©2016, Dr. J. Renae Norton. This information is intellectual property of Dr. J. Renae Norton. Reproduction and distribution for educational purposes is permissible. Please credit ‘© 2016, Dr. J. Renae Norton. //www.eatingdisorderpro.com/

 

 

#MotivationMonday

Copy of The Blame Game

Dr. J. Renae Norton is a clinical psychologist, specializing in the outpatient treatment of eating disorders such as anorexia, bulimia, bulimarexia, and binge eating disorder (BED), as well as obesity. She is also the author of The Sun Plus Diet, due out in summer 2016. 

Let’s Connect!

Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 or by form

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship. This information is not necessarily the position of Dr. J. Renae Norton or The Norton Center for Eating Disorders and Obesity.

 

©2016, Dr. J. Renae Norton. This information is intellectual property of Dr. J. Renae Norton. Reproduction and distribution for educational purposes is permissible. Please credit ‘© 2016, Dr. J. Renae Norton. //www.eatingdisorderpro.com/

 

#MotivationMonday

The Blame Game-6

Dr. J. Renae Norton is a clinical psychologist, specializing in the outpatient treatment of eating disorders such as anorexia, bulimia, bulimarexia, and binge eating disorder (BED), as well as obesity. She is also the author of The Sun Plus Diet, due out in summer 2016. 

Let’s Connect!

Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 or by form

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship. This information is not necessarily the position of Dr. J. Renae Norton or The Norton Center for Eating Disorders and Obesity.

©2016, Dr. J. Renae Norton. This information is intellectual property of Dr. J. Renae Norton. Reproduction and distribution for educational purposes is permissible. Please credit ‘© 2016, Dr. J. Renae Norton. //www.eatingdisorderpro.com/

 

#MotivationMonday

Copy of The Blame Game-2

Dr. J. Renae Norton is a clinical psychologist, specializing in the outpatient treatment of eating disorders such as anorexia, bulimia, bulimarexia, and binge eating disorder (BED), as well as obesity. She is also the author of The Sun Plus Diet, due out in summer 2016. 

Let’s Connect!

Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 or by form

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship. This information is not necessarily the position of Dr. J. Renae Norton or The Norton Center for Eating Disorders and Obesity.

©2016, Dr. J. Renae Norton. This information is intellectual property of Dr. J. Renae Norton. Reproduction and distribution for educational purposes is permissible. Please credit ‘© 2016, Dr. J. Renae Norton. //www.eatingdisorderpro.com/

 

#MondayMotivation

The Blame Game-5

-Dr. Norton

#GetSunEatCleanBeWell

Dr. J. Renae Norton is a clinical psychologist, specializing in the outpatient treatment of eating disorders such as anorexia, bulimia, bulimarexia, and binge eating disorder (BED), as well as obesity. She is also the author of The Sun Plus Diet, due out in summer 2016.

Let’s Connect!

Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 or by form

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship. This information is not necessarily the position of Dr. J. Renae Norton or The Norton Center for Eating Disorders and Obesity.

©2016, Dr. J. Renae Norton. This information is intellectual property of Dr. J. Renae Norton. Reproduction and distribution for educational purposes is permissible. Please credit © 2016, Dr. J. Renae Norton. //www.eatingdisorderpro.com/

Eating Disorder Recovery

Copy of The Blame Game

It’s Pi Day (3.14)! Clean Pizza Tutorial!

O N E D R O P

It’s Pi Day (3.14) and right now the internet is blowing up with photos of pies and pie recipes.

Most people who know me, know that I am not a baker. I make pies once a year.  Therefore, I will not be discussing sweet pies today.

However, I am all about discussing PIZZA PIE! (You’re shocked, aren’t you?)

Here’s the question I am asked every week by new patients:

“Dr. Norton, does eating clean mean giving up pizza?”

(Wait for it..)

No! You can still have your pizza!  (We are going to have to modify it slightly, and I promise you it will taste a thousand times better than any pizza you’ve had before!)

One thing that I work really hard to help my clients understand is that eating clean does not mean deprivation. It means finding the highest quality foods and adapting old recipes to work with new ingredients.

Let’s start with the dough. This is really the biggest modification of pizza.  We can go one of two ways. You can use either Einkorn Pizza Dough or Cauliflower Pizza Crust.

Why Einkorn? Einkorn is a very ancient grain (still used in Italy today) that still has much of the original protein and is not nearly as starchy as the hyper hybridized wheat found in the United States.  If you are non celiac gluten sensitive, you might want to try the Einkorn dough.  (I get my einkorn flour at Jovial Foods). You may be pleasantly surprised that it is easier to digest with no tummy trauma.

“But Dr. Norton, I can’t eat wheat.” Then I suggest you try making cauliflower pizza crust. You haven’t heard of this? Here’s the most amazing, easy recipe! This is also a great recipe if you are trying to get more vegetables into your child’s diet.

Then we need some organic tomatoes. I only buy glass jar tomatoes and it is incredibly easy to just use them straight from the jar, or take a moment and make a super quick tomato sauce (basil, garlic, oregano). I top my pizza with raw organic shredded cheese and grass-fed unprocessed pepperoni. And because I love tomatoes so much, I add a little fresh sliced tomato on top as well. You can top yours with whatever organic ingredients you like. Keep your meats grass fed/pastured and your cheese raw and organic. That’s really the key to adapting this for clean eating.

Here’s what my pizza looks like:

1009927_1043866195634151_784481049178820511_n

Although it may not look like it, the Einkorn crust was very crispy and the organic ingredients were wonderful together. (Also, I’m drooling looking at this picture while I type. Seriously, this beats any takeout or restaurant pizza any day.)

Consider topping yours with some fresh organic basil after pulling it out of the oven. The aroma of the tomatoes with the fresh basil will send you to pizza heaven.

Happy Pi Day!

-Dr. Norton

#GetSunEatCleanBeWell

 

 

 

 

How to Dine Out and Eat Clean

How to Dine Out and Eat Clean

Not a day goes by that a patient doesn’t ask me, “What about going out to eat? How can I eat clean when I am in a restaurant?”

My answer is always the same. It is not easy and you have to do your homework. You may also have to go with your own food or beverage. Yup, that is what I do. I take my own Ginger Ale. This is not ideal, but it is better than drinking their tap water or wishing I had a vodka tonic. (Q Ginger Ale is made with organic agave and has only 15 grams of sugar per bottle and lots of real ginger.) I have also been known to take my own salad dressing.

Most of us believe that we just have to avoid fast food restaurants in order to remain healthy. It turns out that it isn’t just fast food that is the problem. A new study in the Journal of the American Academy of Nutrition and Dietetics shows 92% of all restaurants, big and small, mom and pop or national chains, exceed the calorie requirements for a single meal.  That burrito bowl at Chipotle? That’s actually 2 portions. You should split that with someone.

Researchers measured meals from 364 different restaurants across the U.S. They found that 123 of them had a single meal—without beverages, appetizers, or desserts—that exceeded a person’s caloric requirements for a whole day!

A patient of mine lamented recently that she does fine all week eating clean at home but that when she goes out to eat, she almost always overeats. It makes sense according to the senior author of the study, Dr. Susan B. Roberts of Tufts University, “These findings make it clear that making healthy choices while eating out is difficult because the combination of tempting options and excessive portions often overwhelm our self-control . . .” She goes on to say “Although fast food restaurants are often the easiest targets for criticism . . . Small restaurants typically provide just as many calories. And sometimes more.”

One very interesting finding was that five of the restaurants in the study provided side dishes at no extra cost. The average energy provided by these items was 471 kcal, which was greater than the 443 kcal for the entrées they accompanied. No wonder you can gain a couple of pounds going out to dinner once or twice a week.

Which ones are the worst? The study showed that American, Chinese, and Italian restaurants had the highest calorie counts, averaging 1,500 calories per meal.

So what can you do? Start by choosing the healthiest restaurants. Always pick the ones that offer grass-fed and wild caught. If you are lucky enough to have any organic restaurants, choose those. Stick to the items on the menu with the fewest ingredients. Pass on the bread and do consider bringing your own dressing. Order the veggies not the pastas, pastries or pancakes.  In Cincinnati, I dine at the Capital Grille. I always order the lamp chops and a side of asparagus.

Do you have any favorite restaurants in Cincinnati where eating clean is easy? I’d love to know! I’m compiling a list. Send me a Facebook message or Tweet me @drrenae.

-Dr. Norton

#GetSunEatCleanBeWell

 

Dr. J. Renae Norton is a clinical psychologist, specializing in the outpatient treatment of eating disorders such as anorexia, bulimia, bulimarexia, and binge eating disorder (BED), as well as obesity. She is also the author of The Sun Plus Diet, due out in summer 2016. 
Let’s Connect!

Like me on Facebook
Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 or by form

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship. This information is not necessarily the position of Dr. J. Renae Norton or The Norton Center for Eating Disorders and Obesity.

©2016, Dr. J. Renae Norton. This information is intellectual property of Dr. J. Renae Norton. Reproduction and distribution for educational purposes is permissible. Please credit ‘© 2016, Dr. J. Renae Norton. //www.eatingdisorderpro.com/

 

Errors of Thinking- #3 Overgeneralization

Copy of Never make an exception of yourself
“Since I overate at the last party I went to, I know I will overeat at every party I go to.”
Huh. Really?
Just because one event happened, does not necessarily mean that you will repeat the behavior.  In fact, your ability to recognize the error in your behavior is actually a really good sign that you will be able to prepare and have a strategy to prevent the behavior from repeating.
When you overgeneralize you see a single event as a never ending pattern of defeat. It’s… well, discouraging and depressing.
So how can you beat this error of thinking?
Next time you catch yourself overgeneralizing, stop and remind yourself, “Just because I overate at this party, does not necessarily mean that I will overeat at the next party.”  You will feel less anxiety, less defeat, and more likely to map out strategies of how to handle eating at the next party.
Remember: You got this!
-Dr. Norton

#GetSunEatCleanBeWell

15 Errors of Thinking Series- #1 All or Nothing Thinking

ERRORS

I thought I’d start a series on the 15 Errors of Thinking, AKA Dealing More Realistically with Mistakes.

This is actually a favorite topic of mine, because whenever I find myself stuck, I find I’m having an error in my thinking.

We’re going to tackle them one at time so that we can really contemplate why this kind of thinking is an error and how we can help ourselves by identifying this error and correcting it.

Today we are looking at a personal favorite of mine:

 

Never make an exception of yourself-2

Oh man. Have you ever thought this way? Might as well just give up and forget it. The whole week is ruined. All that progress made, and it’s over, right?

Wrong.

After a week of doing really good at changing a behavior, clearly this person is feeling like a failure. But they aren’t a failure and it certainly isn’t reason to give up on changing your behavior. If they had 3 meals a day, for a week, that’s 21 meals. That means 1 meal out of 21 was a “failure.” So for 95% of the week, this person followed their meal plan. Is that a failure? Not in my book!

In fact, this person has done amazing for most of the week. Don’t let an error in thinking rob you of your success!

-Dr. Norton

#GetSunEatCleanBeWell

 

 

Positive Self Talk!

POSITIVE SELF TALK

Everyone could use a reminder about the power of positive self talk.

Self talk is that inner voice that helps us calm our monkey minds once the hamster wheel of anxiety or depression starts spinning.

Self talk is just a part of DBT (Dialectical Behavioral Therapy) but it can be applied in any moment to help us cope with the present emotion.

For example, it is Monday morning and you are dreading going to work.  You have a project to work on that seems like it will never be finished.  You literally cannot get your butt out of bed to get ready to leave.

Here’s how to use positive self talk. As soon as you think, “I really don’t want to go to work because I am never going to finish that project.” Tell yourself (either inside your mind or quietly) “Stop- I am. I can. I will.” You should feel a literal difference in your body- your breath, your heart rate, etc.

A good sign that you could use a little positive self talk is if you find yourself saying “always” or “never” in relationship to a negative feeling your are having. For example, “I am never going to finish this project.” That should send up a little signal that you need some positive self talk to get you through this moment. Remember, as our arousal level goes up, problem solving goes out the window. So if you want to complete the project, you have got to bring the arousal level down.

“Always” and “never” represent black and white thinking and can get us into trouble.

The best thing about positive self talk is that the more we practice it, the better we become at it. It becomes second nature to have these positive thoughts as a response to our negative ones.

Here are a few of my favorites in case you need some new positive phrases to try:

POSITIVE SELF TALK-5This is a classic. Don’t you just feel simultaneously comforted, motivated and determined? I do!

POSITIVE SELF TALK-3

Definitely feeling confident thinking this.

POSITIVE SELF TALK-4

Yes! The ultimate! For when you really need to get pumped up. “Let’s Do This!”

What’s your favorite self talk phrase? Tweet me @drrenae 

-Dr. Norton

#GetSunEatCleanBeWell

#letsdothis #iamicaniwill #igotthis

The One-Two Punch to Knock Out Obesity

xoxo-2

Typically when I meet a patient for the first time who is battling obesity, I hear two things:

  • “I have no idea why I am overweight. I hardly eat anything.”
  • “I cannot stop eating certain foods once I start.”

Why is this?

Let’s tackle the first statement. The patient is working really hard to lose weight and isn’t eating very much of anything and yet, they are still overweight. Why?

When we discuss their eating habits more in depth, I find that the foods the patient is eating are full of obesogens, unnecessary food additives, insecticides and are generally genetically engineered (GE). As a result the hormones that regulate hunger and fat storage are disturbed. One such hormone is Leptin.  Research has shown that Leptin is too high among those who are obese. In order for recovery to take place, Leptin levels must be restored to their normal level. Yet the vast majority of practitioners are unaware of Leptin and its relationship to Obesity. Food additives have been shown to damage Leptin receptors and signaling mechanisms.  This results in food addictions, food cravings, excessive appetite loss, excessive central fat storage, and food allergies that cause bloating, constipation and/or diahrea.  Disturbed Leptin levels may explain the phenomenon of yoyo dieting.

This leads me to the second statement. “I cannot stop eating certain foods once I start.”  My patients look relieved when I tell them that they are not alone in the feeling and behavior that once they start eating certain foods they literally cannot stop. I’ve never had a patient tell me that can’t stop eating apples. Or that once they start eating grapes they cannot stop. Or red peppers. This is why I advocate abstinence from processed foods. When you eat clean you allow the hormones that are a part of regulating fullness to return to a normal state.  This doesn’t happen overnight though.  For a patient who bingeings every night on potato chips, we work together to find a substitution that is satisfying but not full of addictants and obesogens. This could be non-gmo popcorn that is air popped drizzled with coconut oil and herbamare. It could be super crunchy jicama sticks drizzled with coconut oil.  Substitution is really important because if the new food it isn’t better in flavor than the processed triggering food, it won’t work. You’ll still be craving that food.

The second part of my approach consists of using Dialectical Behavior Therapy (DBT) with patients. Once a patient is skilled in lowering their arousal level, they discover that they are no longer triggering this type of eating behavior because of they are better in control of their emotions.

You see, recovering from obesity is possible. It just requires a one-two punch.

-Dr. Norton

#GetSunEatCleanBeWell

 

 

 

 

Is Food Addiction A Made Up Concept to Excuse the Overeater?

 

Food

No.

A significant portion of the U.S. diet is as addicting as heroin or cocaine.

Sugar, for example, especially in the form of High Fructose Corn Syrup (HFCS), registers in the same part of the brain as does heroin and cocaine!

Other staples of the American diet are addictive, too. Dr. Mark Hyman says that U.S. wheat contains “super starch and super gluten – making it super fattening and super inflammatory.” Hyman also says wheat has “a super drug that makes you crazy, hungry and addicted.”

The “super drug” Hyman is referring to is actually a group proteins called “gluteomorphins” (after gluten and morphine) that cross the blood-brain barrier. Converted “exorphins,” like endorphins, the small molecules in the brain that make you feel high during a long run, these proteins can lead to addiction. According to Dr. Hyman, their presence not only causes addictive eating behavior including cravings, bingeing, and overeating, but they can also “cause multiple problems including schizophrenia and autism.”

Those with obvious eating issues often think of themselves as weak-willed or victimized in some way when they cannot resist the urge to binge or over eat a particular food. But the truth is that polluted foods are designed to make you want more, and they are highly effective when it comes to driving over-eating.

-Dr. Norton

#GetSunEatCleanBeWell.

Christmas Week Self Care Strategies

DR. Norton's-2

If ever there was a week for self care, I would say the week of Christmas is one of them.

Unless you are extremely organized, and have been working towards Christmas all year, chances are you are scrambling to make it to Christmas. Last minute gifts, trying to cram in as many traditions as possible- it can leave a person exhausted.  It’s no surprise people are totally burned out by Christmas Day.

I cannot stress how important self care is during the holidays.

What does self care look like?

Here’s my top ten list of self care strategies!

  1. Take a nap.  Yes, you! Lay down and take a nap. Everyone could use extra rest. If you can’t sleep, even just laying down for 20 minutes with your eyes closed may help reduce the feelings of anxiety or stress you are feeling.
  2. Color.  I’ve been posting a lot of articles about how coloring in those adult coloring books is scientifically proven to be as effective as meditation. So go grab your crayons or colored pencils, your fancy coloring book and zen out. In a pinch, I suggest a pen and a piece of paper. Doodling should have the same effect. There is a whole art form devoted to doodling called Zentangle. Check out this article from Psychology Today.
  3. Go listen to some music. You can do this while coloring, or while napping/resting. Or you can just do it on its own. Think about the last time you just sat and listened to music. It was probably a really long time ago.
  4. Call a friend. This is an excellent time to phone a friend. You can commiserate about how nothing is wrapped, or how your mother in law is driving you insane or whatever. Trust me, you’ll feel better.
  5. Take a walk. Just going outside, especially if the sun is shining (which it isn’t today in Cincinnati) and feeling that sunshine on your face and hands while you walk can really help you relax.
  6. Spend some time with a pet. Pets just make us feel better and more relaxed. So take your dog with you while you walk, or spend five minutes playing with your cat.
  7. Cut a corner. If you feel yourself getting worked up about something on your list of to-do’s ask yourself if you can cut a corner. Does everyone really need homemade bath salts? Or can a jar from the store work just as well? Sometimes what we plan doesn’t match reality in terms of time or ability. And that’s okay.  There were  good intentions, but reality has constraints. Cut a corner.
  8.  Nourish yourself. Make sure you are eating foods that are nourishing you- not draining you. There’s a lot of sweets floating around this time of year and quite frankly, most of us don’t feel great after we overindulge.
  9. Gratitude check in. Sit down with a piece of paper and spend two minutes writing down things you are grateful for. You might be surprised at what comes to mind, but go with it. Gratitude in even the smallest things can help us bear the anxiety of the holiday.
  10. Call your therapist.  If you can get an appointment with your therapist during christmas week, take it and don’t give it up! That is gold!  A conversation with your therapist during christmas week can help reinforce all the good things you’ve been doing for yourself and bring perspective to whatever your worries. Truly.

-Dr. Norton

#GetSunEatCleanBeWell

Want to hear more about the holidays and eating disorders? Check out my interview with Mark Heyne of Cincinnati Edition on 91.7 WVXU Cincinnnati.

 

In Case You Missed It! My Interview with Mark Heyne on 91.7 WVXU Cincinnati

From the Camdons-2

I had such a great time on Monday with Mark Heyne of Cincinnati Edition talking about Eating Disorders and the holidays.

In case you wanted to tune in, but missed it, here is the show.

Thanks, Mark! I’m glad we got to talk about why the holidays are especially hard on eating disorder patients and my treatment protocol.

Remember to rest during these next few days. It can be a really overwhelming time, so take good care of yourself!

-Dr. Norton

#GetSunEatCleanBeWell

Give the Gift of Health This Holiday!

From the Camdons

Here we are in the midst of the holiday season. Inevitably we all have to buy gifts for people that are difficult to shop for. They either have everything, or they are uncommunicative about what they would like.

Let me challenge you to give this person the gift of health this holiday. I have rounded up a few, select items that I think are fabulous gifts. After all, nothing says “I love you,” more than a gift that is meant to extend the time that you have with a person on this earth. It’s like saying, “I love having you in my life so much, I want to make your life even longer.”

 

VitaMix Blender

CS-rglam-red

I know you are never supposed to give an appliance for a gift, but for us health nuts/foodies, a VitaMix is the ultimate luxury.

Can you think of a better gift than this VitaMix? Seriously.  I couldn’t live without mine. It makes my smoothie every morning and it will make my soup at night after a hard days work in a matter of minutes, and it comes with a recipe book! Available in a multitude of finishes (although I have a whole red theme going on in my kitchen.) The one thing I consistently hear in my practice, for patients who are exploring making smoothies, is that it is really difficult to replicate the texture of a smoothie that you get from a juice bar or health food store. I totally disagree. With a VitaMix you can!  It really comes down to the equipment.  When you really think about it, it’s ridiculous to spend $10.00 on a smoothie every day (That’s what a good smoothie costs these days.)  That’s a $300 a month smoothie habit!  I guarantee you, this is one of the best kitchen appliances and personal health appliances in my house. If you love her/him splurge on this one.

VitaMix Blender, C Series, 5200 ($449-499). Other models starting at $259 up to $799. www.vitamix.com

 

Crock Pot

81c-sSofeNL._SL1500_

Again, another kitchen appliance I couldn’t live without.  And frankly, the bigger, the better.  It makes my bone broth and/or some of the best meat dishes I have ever tasted. I usually throw a roast into the bone broth just before it is done. It doesn’t matter how tough a cut, it melts in your mouth. If you throw in some chicken breasts, when you take them out after 4 or 5 hours, they shred. Throw on some homemade barbeque sauce and oh my goodness it tastes just like pulled pork! My one piece of advice when looking for a crock pot is to make sure yours has a timer element. Otherwise, if you are away at work or out of the house, it won’t automatically turn off and switch to the warm setting.

Crock Pot Programmable Cook and Carry ($49.00) on Amazon.

Food Saver

FoodSaver-V3835-300x300

I got him a food saver.

Another must have for the health nut. For example, after you brew your bones for 3 or 4 days for your bone broth, you DO NOT THROW THEM AWAY. You keep using them until they disintegrate, you just add new ones each time so that you get the marrow too.  So of course, you have to shrink-wrap them to refreeze them. Enter the food saver. So quick and easy to use!

It is also a must for the healthy person on the go. I encourage my patients to get into the habit of cooking sometime over the weekend or on one of their days off and freezing enough for several meals. No excuse then for not having something quick to eat. Just take it out in the morning and heat it up when you get home. The food saver makes it so much easier. You can also freeze fish, poultry and red meat in a marinade and use your food savor to freeze individual portions. Then when you thaw it out, it is ready to go.  So you save time making all the marinade at once and in terms of prepping it the evening you want to have it.  Click here for the marinade recipe.

Food Saver V3835 (179.99) at FoodSaver.com (By the way, they were running a pretty hefty sale with all kinds of discounts and bonus parts when I looked at the website. )

 

Near Infrared Sauna

HYPOALLERGENICBUNDLE.MAIN__16431.1421346471.1280.1280

Can you imagine how much you really love someone when you give them a gift like this? You are saying, “your health is so important, I want you around for forever. Here’s a way to do that.”

 

This is probably one of the most important health appliances in my arsenal. It is one of the reasons that I was able to change my leaky gut to a squeaky clean gut. For my patients wishing to lose weight, it has definitely made a difference. And finally, it is a great way to detox heavy metals. I have a very small one that I ordered from Wendy Meyers and I love it.

Complete Near Infared Pocket Sauna, ($1100.45) at Liveto110.com. The store is giving a 10% discount if you purchase all the elements of the Near Infared Pocket Sauna in a bundle. ( I got mine for $250.)

 

Intelligent Nutrients Near Infrared Hair Dryer

hair-dryer

I love Intelligent Nutrients. I’ve tweeted my praises of their stem cell plant renewal complex, but I want to introduce you all to their amazing Near Infared Hair Dryer. This awesome blow dryer kills germs and microbes and does a fantastic job on your hair at the same time. Infrared heat infuses cuticle while protecting outer cuticle, decreasing dry time. The anti-microbial violet technology helps cleanse and deodorize while smoothing, increasing shine and manageability. It’s just a great blow dryer.

Intelligent Nutrients Near Infared Hair Dryer, ($200) Intelligent Nutrients (Again, I saw holiday promotional discounts when working on this, so you could probably save yourself a chunk of change and add some shampoo and styling products and commit to removing one more toxin from your life.)

 

UVB Lamp

B2R

 

Another very critical tool if you have cholesterol or vitamin D issues is the UVB lamp. We stop getting the right kind of sun for increasing Cholesterol Sulfate here in Cincinnati in November and must use an alternate source for several months. So from now until March, this is my primary source of UVB sunlight.

In case you do not know how important this is, the UVB rays create Cholesterol sulfate when they are absorbed by the body (which is the mother of all hormones.) The by- product of the cholesterol sulfate is vitamin D3, which is critical for the immune system. Most Americans are deficient in Vitamin D3. The UVB lamp allowed me to take my vitamin D3 from 21 to 53 in 3 months. This is far and away the best way to get your vitamin D3, as the supplements cannot compare. That said, it you have low vitamin D3, and cannot get sun, then supplement, but use the highest quality you can find and include vitamin K with it.  Even better is get yourself  to a sunny place, with a beach.  But if you cannot, get a lamp>

UV Skinlight B2R, ($236.00) from LightYears2.com.

The Four Agreements Book

51MfVDOlEkL._SX338_BO1,204,203,200_

 

This is a book of inspirational advice that I have found very helpful personally and that I have used with my patients, most of whom, have also found it to be life-changing. The author is Don Miguel Ruiz. It is hard to describe the work, except to say that he seems to touch everyone with his unique way of teaching us to:

  • Be impeccable with our words
  • Make no assumptions
  • Never personalize anything
  • Always do our best

The Four Agreements, by Don Miguel Ruiz.  ($6.65) on Amazon.com.

 

Again, give the gift of health to someone you love this year. Long after the paper has been torn off, and other gifts have disappeared to the back of the closet, I guarantee you these gifts will still be playing a role in your loved one’s health (or your own) on a daily basis.

-Dr. Norton

#GetSunEatCleanBeWell

 

 

 

 

 

 

The Food is at Fault!

The Blame Game

We tend to blame the victims of disordered eating, no matter what form it takes. Binge Eating Disorder, Bulimia, Emotional Eating and Obesity are all assumed to be the result of poor choices and/or emotional disturbances that lead to over eating. Anorexia is often perceived as a choice the patient makes to achieve cosmetic improvements.

The eating problems plaguing Americans are the direct result of the deficiencies and toxins in the food supply and are not the result of implusive choices or vanity.

The Big Pharma complex, industrial farming, and the food and beverage industries, (I call them Big Pharma, Big Farming and Big Food or the 3 Big Pigs) have worked hard to convince us that our foods, beverages and drugs are safe as long as we take/eat them in moderation.

The issue is serious. The United States has the distinction of being the unhealthiest wealthiest country in the world today. So, how can a country with so many economic and natural resources not maintain healthy eating habits? The answer is simple and scary. Not only are the foods and drugs constructed by the 3 Big Pigs not safe, they are driving the catastrophic decline in the health of Americans and seriously decreasing the quality of life for millions of people.

Clean food heals the dysfunction and diseases caused by polluted foods. One of the reasons my patients get well is that they learn to trust food again by learning how to “eat clean.” Clean eating empowers them—it frees them from the slavery of addiction, and it calms the anxiety they have about eating. The more clean food they eat, the fewer cravings they have because the systems that regulate eating behaviors and weight fluctuations stabilize in the presence of clean food. Under these circumstances my patients can learn new healthy eating patterns.

The sad thing is that most of the treatment for eating disorders completely ignores the role of food pollution during recovery. To highlight how important clean food is and how destructive therapies can be that ignore the problems with our food, I’m going to describe the experience of a young patient of mine (age 14) in a typical residential treatment program for eating disorders.

In the residential program MA was ingesting the majority of her calories in the form of Boost[1] as a behavioral consequence of refusing to eat. She was also being kept in bed, all day, every day, for 13 days in a row. Understand she was not being kept in bed because she was too medically unstable to be up and around; she was kept in bed because she refused to eat. Her parents, or their insurance company, were paying a small fortune for this “treatment.”

Her treatment with me began by giving her choices about her food. She could pick whatever she wanted, as long as it was clean and had the necessary nutrients for her to slowly regain her weight. She slowly but consistently has expanded her foods to include everything she needs to thrive while consistently gaining weight.

Here is her experience with my approach to eating disorder treatment:

 The Blame Game-2

Did I mention this patient is only 14? She wasn’t asked to write this, she felt compelled to. After having such a terrible experience in residential treatment and finally finding a treatment program that was really working for her she needed to express what was changing in her relationship with food.

Whether you are bingeing, purging, restricting or are addicted- I guarantee that polluted food is playing a part in your illness. The food is at fault!

-Dr. Norton

#GetSunEatCleanBeWell

 

[1] These are the first 10 ingredients in Boost: water, sugar, corn syrup, milk protein concentrate, vegetable oil, (Canola, High Oleic Sunflower, Corn) soy protein isolate, and Carrageenan. The only ingredient that is not GMO or a form of processed L-Glutamine (MSG) which is highly addicting, is the water. (See Chapter _ Sources of Food Pollution)

 

Mark Your Calendars!

MARK YOUR CALENDAR

Hey guys, I’ve got great news! If you missed the chance to ask me a question about the holidays and eating disorders, you have another chance to ask me!

Mark your calendars for Monday December 14th at 1:30 p.m. I’ll be joining Cincinnati Edition host Mark Heyne to talk about eating disorders during the holidays. We will have time to take questions.

You can tune in online!

 

Healthy Cyber Monday Purchase! Free Shipping!

I’m thinking about what great products and gifts I am going to share with you all in the next few weeks to help you with your holiday shopping.

However, I couldn’t resist offering you a fantastic discount on my Maji and Mongo kids books series on this lovely Cyber Monday.

These heart warming, charming books feature the love of my life (my dog Maji) and his beloved friend Mongo.

Books-Maji-and-Mongo-Series-Lets-Eat

Books-Maji-and-Mongo-Series-How-Maji-Gets-Mongo-Off-The-Couch

Use these books to help revolutionize and reframe how your children think about food and being active.

Are you intrigued? You should be! Your kids will love these hardcover books! And you will love the message.

So I’m offering you a great deal. You can get both books for twenty bucks INCLUDING FREE SHIPPING!

What are you waiting for? You can buy them here. 

Give your kids in your life the gift of health this holiday season!

-Dr. Norton

#GetSunEatCleanBeWell

 

 

Clean Cocktail Sauce

cocktail sauce

I got a bunch of emails after my last newsletter, asking for my clean eating version of cocktail sauce. Here it is!

It’s super fast to prepare, tastes fresh and you can adjust the spicy element as you desire.

 

Mix well! Enjoy!

-Dr. Norton

#GetSunEatCleanBeWell

I Am Anorexic And It Is Thanksgiving. HELP!

I Am

If you are reading this, you are probably in recovery. (Or you mistook it for some Pro-Ana trash. Sorry, but read on anyway). All of my patients, whether they are suffering from Anorexia, Bulimia, Binge Eating or Obesity want to know what to do at Thanksgiving. Depending upon the disorder, there are very specific challenges. If you have food addictions, the holiday is triggering. If you restrict, you may be attacked with a spoonful of mashed potatoes by a well-meaning grandmother. If you purge, you may be trying to remember where the most remote bathroom is at your Aunt’s house in case you blow it.

I put out a call to action on Twitter and Facebook for questions/concerns about the holiday and here’s what I got:

Any ideas/coping skills to get through eating at a dinner table of 20 or more people? I have to eat in front of people, which I hate doing. I have bulimia. I feel like everyone is staring at me when I’m sitting there.

This is a very common feeling/reaction. There is a lot of shame associated with bulimia. The reality is that no one is paying attention to you and most people are worried about how people are seeing them. Try to focus on making the person next to you feel comfortable and it will make you feel more comfortable. Think of yourself as the helper and not the helpless, the therapist and not the patient.

I have been working really hard to kick my sugar habit. I’ve been stressing about how I am going to face the dessert buffet. There are certain desserts that are “family” recipes that we have every year. I just know that sugar is a very slippery slope for me. I don’t want to start back down that road. Is there a polite way to say no thanks?

I think that you can legitimately say that you are allergic to processed sugar. That’s one way. You could also say, “that looks delicious but I promised myself no dessert.”  You could also say you worry about your blood sugar levels and you promised yourself no dessert. (I wouldn’t comment on the fact that you only allow yourself to eat “good sugar.” This can be misconstrued.)

This is going to sound crazy, but then again we’re talking about my family, so here goes: I cannot eat gluten. About three quarters of my family gets it, but inevitably, the preparer of most of the food (my mother) makes everything with all kinds of gluten. I’ve politely suggested adaptions that are easy but she claims she cannot do it. It won’t turn out right. I’ve kind of just given up. Is it rude to just bring my own food?

Absolutely not! If you are gluten intolerant it is your responsibility to take care of your gut and lead by example. Avoiding gluten is absolutely critical. I say, bring your own food!

My question is totally not related to food at all but has more to do with family- when a certain member of the family starts talking politics it gets really uncomfortable because obviously not everyone shares the same feelings on a lot of hot button topics right now (i.e. syrian refugees, presidential candidates, conspiracy theories.) Do you have any advice? I hate having to sit and listen without being able to challenge the person’s point of view, but at the same time, I know better than to engage. Thoughts?

I’d get real behavioral on this person. Nod when you like what the person is saying, make eye contact and smile. Give no response, not even a nervous smile, and make no eye contact if you don’t like what the person is saying. Look at your plate. Then get up. It’s time to go do the dishes. Eventually even an amoeba will learn to stop doing this at the table.

My daughter has been in therapy for anorexia for about six weeks. Any advice or words of wisdom? 

Just remember that this is extremely anxiety provoking. Any focus on how she looks, what she is eating, what she is going to eat, or what she ate, just makes it worse. The biggest issue for the parent of the anorexic is dealing with their fear. Because the fear turns into anger in a flash. And your daughter can’t help that she is anorexic. It is a disease (of the mind.) Not a choice.

Finally, my holiday tips which have helped my patients over the years get through the holiday relatively unscathed.

  1. Get perspective.  This is a holiday to celebrate survival.  The pilgrims and the Indians came together to give thanks that they made it through another bitter winter and that they had enough food.  So yes the focus is on food, and we have taken it to the extreme, but the real thanks is about how people, families and even members of different cultures/races work together to survive.  This is a holiday that recognizes the importance of the family and the role that our grandparents and their grandparents played in our family history. Families are important, no matter how annoying they are.

So here is a tip: Understand that this is not about you, or your eating disorder.  No one really cares how you look, they just want to make sure you are ok. Translated, that means that if you don’t want the focus to be on you, focus on the person next to you.  Ask her/him questions.  Think of yourself as a Jr. shrink or an investigative reporter.  You will find that people love to talk about themselves and you have control of the conversation when you are the one asking the questions.  (You like control, right?)

  1. Plan ahead when it comes to the food.  If you know that there will be no food there that you can eat without getting triggered or sick, then take some of your own food.  The safest thing to eat is turkey, especially the breast meat.  Take a side dish to go with the turkey that you can share and you are all set.  Try some sweet potatoes, that are prepared this way.

You can also take your favorite snack for before dinner.  Popcorn that has coconut oil and sea salt on it is awesome and way better than the chips or pretzels dipped in who knows what.  Or shrimp and cocktail sauce that you make yourself out of organic catsup and horseradish with a dash of Coconut Aminos. Yummy!

Take your own drink and if you are inspired, your own desert.  Don’t feel like making desert? How about some organic gelato or ice cream? Cinnamon flavored ice cream is my personal favorite.

Worried about what people will think?  Don’t.  No one cares what you are eating.  Worry more about them eating the delicious stuff that you bring.  In fact, you may want to plan on sharing.

  1. Pace yourself.  Use the days off to rest and pamper yourself.  Get in an extra workout.  Start a new book.  Take a walk, before or after dinner.  Organize a closet that has been driving you nuts, but don’t organize the whole house or spend days cooking by yourself.  Take short cuts wherever and whenever you can.  Hold a baby.  Pet something.

Just remember, whether you are hosting or are a guest this Thursday, this holiday is about survival, adapting and gratitude. That first brutal winter, after the Mayflower arrived, most of the colonists remained on the ship where they suffered from outbreaks of contagious diseases and scurvy. Only half of the Mayflower’s original passengers and crew lived to see their first New England spring. And it was only because the Native Americans were willing to share their wisdom on how to survive in this new land that the pilgrims were able to survive.

You can see why my patients are such an inspiration, especially at this time of year. On they tread, to territory they don’t necessarily want to explore, and yet they know they have to. They must adapt, their lives depend on it. And as they move through recovery, I see them blossom as individuals and in relationship to their loved ones.

Happy Thanksgiving!

-Dr. Norton
#GetSunEatCleanBeWell.

“These Are a Few of My Favorite Fats…”

Dale Carnegie

(Imagine Julie Andrews spinning through the alps, praising my favorite fats…)

My four favorite fats are:

  • Canola Oil
  • Crisco
  • Soybean Oil
  • I Can’t Believe It’s Not Butter.

Just Kidding! Those are my most disliked fats.

My favorite fats are:

  • 100% grass-fed raw butter
  • 100% grass-fed Ghee
  • Organic, cold-pressed, extra virgin coconut oil
  • Italian, cold-pressed, extra virgin olive oil

Best sources of fat:

  • 100% grass-fed animals and game
  • Wild caught fish that are low in mercury, high in selenium
  • Coconuts and olives

In general, those first four fats are hydrogenated, rendering them a trans fat and/or they contain GMO ingredients. Whereas my favorite fats are raw except for the Ghee, which is a clarified butter, and the fats found in grazed animals and wild-caught fish.

Raw Butter

It is hard to find raw butter in some parts of the country, like Ohio. Here you have to join a herd share. But it’s well worth it. For one thing it tastes amazing. In addition, raw butter from 100% grass fed cows is the best fat you can get. It is the only fat with a perfect ratio of Omega 6 to Omega 3 fats, which is 1:1. This is important because we get way too much Omega 6 fat in the standard American diet, like 30:1. Experts say that the ratio is as high as 60:1 for individuals that are really unhealthy.

Ghee

Ghee is a class of clarified butter that originated in ancient India and is commonly used in South Asian cuisines, traditional medicine, and religious rituals. Ghee is prepared by simmering butter, which is churned from cream, and removing the liquid residue. The texture, color, and taste of ghee depend on the quality of the butter, source of the milk used in the process, and the duration of the boiling. This is one of the dairy products that can be heated without destroying the goodness because it has no lactose and very little protein.

Coconut Oil

I am going to do an entire blog on coconut oil. Go here to listen to Bruce Fife and I talk about it. He is the coconut king.

In a nutshell, no pun intended, coconut oil is as good as it gets. I fries well, has a high smoke point, tastes great (no it doesn’t make your food taste like coconut) and doesn’t store as body fat. It basically is pure energy as it goes straight to the liver. It emulsifies fat and actually does reduce cellulite. It is also amazing for your brain and you can use it on your skin and in your hair.

Olive Oil

I loved Olive Oil, even as a kid, she was my nerdy, flakey hero! But it just barely makes my list, and I use it sparingly as it is an Omega 6 oil. Usually I only use it in salad dressings (unless I make them from yogurt or heavy cream). I also marinade fish in olive oil and lemon juice, although I fry the fish in butter or ghee. Make sure that your olive oil is actually really olive oil. Word on the street is that they are lacing it with canola oil and other lesser oils. So buy organic and from a known source. I prefer the old Italian family olive oil makers as they seem to make the best oils.

Fat From 100% Grass-fed Beef

The one thing you need to know about this fat is that it stores as muscle, not fat! That’s right conjugated linolenic acid, (CLA) the main fat in grass-fed beef ends up as muscle, not fat. That is why people didn’t like grass-fed beef initially as it did not have the “marbling” or fat that grain-fed beef had. But guess what? The thing that makes the cow full of fat, makes us full of fat too. So you decide. Pastured animal fat is also GMO free, another big plus.

Fat From Wild-caught Fish

 Definitely one of the healthiest fats you can eat. Omega-3 fatty acids are helpful for the heart, immune system and against a range of diseases.

They have been shown to lower elevated triglyceride levels, curb stiffness caused by rheumatoid arthritis, lower depression levels, reduce symptoms of attention deficit disorder and protecting against Alzheimer’s disease and dementia, according to WebMD. That’s a lot!

“I simply remember my favorite fats, and then I don’t feeeeeeeeeel, soooooooooo baaaaaaaad!”

-Dr. Norton

#GetSunEatCleanBeWell

Thanksgiving. You Have Concerns. I Have Solutions.

diwali festivalThere’s still time to send me a question for my special Thanksgiving Q&A blog post next week.

If you have an eating disorder, or have a loved one with an eating disorder, and Thanksgiving is keeping you up at night, send me your concern.

If you have been free from bingeing but the thought of navigating the dessert buffet is stressing you out,  send me your concern.

If you have food issues and Thanksgiving is less of a gratitude event and more of a “grit your teeth through it” event, know that you are not alone.

Send your Thanksgiving issue to drnorton@eatingdisorderpro.com or tweet me @drrenae. I’ll answer it in a special blog post next week.

-Dr. Norton

#GetSunEatCleanBeWell

 

 

Fat Chance You Know The Truth About Fats

 

For decades, we have been told that saturated fats are unhealthy and that they are the root cause of the epidemics of heart disease, obesity and high cholesterol in our society. This is simply not the case. Ansel Keys was perhaps the most well known researcher associated with these theories followed by Nathan Pritikin, creator of the Pritikin Diet. Both men got it wrong for various reasons. For example, when they looked at coconut oil, which is one of the best oils you can use, they used hydrogenated coconut oil. Any processed oil, especially hydrogenated oil, is going to be bad for you. Heat denatures protein and ruins the oil, making it dangerous to consume. So unrefined cold pressed is the way to go. These two researchers also missed the boat because they didn’t control for the role of other pollutants in processed fats.

Scientifically, their theories were proven to be incorrect decades ago. Yet we are still being told that the good fats are bad and the bad fats are good. Likewise, we are encouraged to eat less fat, when we should be eating more of the good fat and none of the bad fats. But which is which? Well I have a chart for you that is as comprehensive as I can make it and still fit it all on one page

Untitled design-8

Note the Omega 6 to Omega 3 ratio (green column). The United States tends to consume oils with a 30-60:1 Omega 6 to Omega 3 ratio. That’s way too high.

What is apparent today is that saturated fats are not the problem. It is the polluted and/or processed version of saturated fats, along with the over abundance of processed unsaturated oils that are causing some of the most serious health problems we face today in the U.S.

In a nutshell, the healthy fats are grass-fed animal fats and medium-chain fatty acids such as coconut oil, along with unsaturated Omega 3 fats and the naturally occurring trans/sis fat, conjugated linolenic acid (CLA). They taste delicious, control blood sugar levels[1] and have healing qualities from which everyone benefits. Whereas man-made polluted trans fats and vegetable or seed fats that have been hydrogenated or otherwise processed are literally killing us.

Questions about the fats you use in your kitchen? Listen to my blog talk radio program about Dietary Fats.

[1] //researchnews.osu.edu/archive/linoiso.htm

Thanksgiving. You Have Questions. I Have Answers.

THE NEW YOU

Thanksgiving is a really hard holiday for a lot of people.

For people who are newly recovering from an eating disorder it can be tough. For obese patients, the thought of having to face all that food is enough to make them want to skip the holiday altogether. For binge eaters, who are in an already stressful situation, they just want to hide out in the kitchen eating. For a patient with an eating disorder who is not in treatment, it can be an incredibly uncomfortable situation. For parents of a child with an eating disorder, the thought of having all that food on the table and the person not eating can make them livid. I could go on and on. But I won’t.

Instead, I want to hear from you. What is your concern about Thanksgiving? Do you have a specific question? I’d love to hear from you. I’m compiling questions to answer in a blog post right before Thanksgiving. My goal is provide some tools to manage the holiday. I’ll also include my answers in my newsletter on Tuesday November 24th.

So, please tweet me your questions @drrenae, send me an email at drnorton@eatingdisorderpro.com with the subject Turkey Time, or message me on Facebook. All questions will remain anonymous.

I promise, with a little courage from you asking the questions, and me giving you the tools, this Thanksgiving will be different. Because you’ll be prepared. Let’s face the fear before we sit down at the table.

-Dr. Norton

#GetSunEatCleanBeWell

 

The Number One Food Myth and Our Denial

SINCE

For the past week or so I have been talking about the moderation versus abstinence model when it comes to recovery from eating disorders and obesity. I advocate clean eating, or abstinence from polluted foods, which I define as follows:

  • All organic fruits and vegetables (or sticking with the clean 15 and avoiding the dirty dozen)
  • 100% grass-fed sources of animal protein
  • Wild-caught fish low in mercury and not exposed to nuclear waste
  • Oils that have been minimally processed, are organic and Non-GMO, – coconut, olive, ghee, grass-fed raw butter
  • Foods free of MSG, GMOs and food additives, food coloring or chemicals used in processing
  • Minimal grains – substitute hemp seed florettes or nut flowers
  • No protein powders – use Sacha Inchi instead
  • No sodas made with sugar, no cigarettes and minimal alcohol – red wine in very limited amounts
  • No table sugar – use Xylitol
  • No table salt – use naturally harvested Himalayan sea salt
  • Good bottled water – FIJI is nice
  • Lots of pre-biotics and pro-biotics
  • Lots of fermented vegetables and drinks – like Kombucha and kimchi
  • Sea weed (unless you have Hashimotos)
  • Get Sun!

Eating this way and getting sunshine will stabilize your weight, reverse the aging process, prevent or reverse autoimmunity, decrease or eliminate inflammation, support your neuro and cardio vascular systems, help to stabilize your hormones, clear your gut and improve your immunity. So with all of those benefits, why isn’t everyone eating healthy? Because they are in denial.

According to the results of a poll conducted by Consumer Reports Health “Americans tend to give themselves high marks for healthy eating, but when we asked how many sugary drinks, fatty foods, and fruits and veggies they consumed, we found that their definition of healthy eating was questionable,” said Nancy Metcalf of Consumer Reports Health, which conducted the poll.

Of the 1,234 American adults polled, 89.7 percent said their diet was “somewhat” (52.6 percent), “very” (31.5 percent), or “extremely” healthy (5.6 percent).

But 43 percent of the survey respondents said they drank at least one sugary soda or other sweetened drink every day, and just one in four said they limited sweets, sugars or fats in their diet. Just looking at the sugar alone; we know now how deadly sugar is when it comes to inflammation, especially neurovascular health. Sugar has recently been shown to be as addicting as heroin or cocaine. It is also a problem when it comes to neurological health. For example, it is now believed that Alzheimer’s is a new form of diabetes. Indeed some are calling it Type 3 diabetes and of course it is largely driven by the excessive amounts of sugar in the US diet, especially the sugar in soft drinks. But it also driven by the high fructose corn syrup (HFCS) that can be found in most US processed foods. HFCS is in everything from catsup to cookies.

Instead of avoiding these “foods,” Americans are trying to use them in moderation. The poll found that 4 in 10 Americans said they ate “pretty much everything” or “mostly everything” that they want. Given that the United States is the number one fattest country in the world with the distinction of being the unhealthiest, wealthiest country in the world, I’d say we are in denial.

The poll also found that few count calories or weigh themselves, but when they were asked to report their weight, 4 in 10 were wrong. Huh, go figure! A third said they were at a healthy weight when they actually were overweight or obese according to the researchers. Interestingly, 8% thought they were overweight or obese when they were actually a normal weight using their BMIs. Budding Anorexics?

Only 3 in 10 Americans surveyed by Consumer Reports said they eat the recommended five or more servings of fresh fruit or vegetables daily. For those who do not eat the recommended amounts, the most common reason was that they thought they were consuming enough already. Denial.

Other reasons given were that vegetables are hard to store or spoil too quickly — an excuse given by 29 percent of Americans. I hear this a lot in my practice. Can you say frozen vegetables? As a single person, I am a big believer. They have been shown to be just as nutritious, sometimes even more nutritious. They are definitely easier and faster to prepare. (I pride myself on being able to prepare a scrumptious meal in under 8 minutes.) Costco has the best deal, a 5 pound bag of frozen fruits or vegetables for around $6.50. They are delicious and great for smoothies and you cannot beat that price.

Many people say they don’t like vegetables. In the poll, 17% said someone in their household didn’t like vegetables, and 13% said they don’t like them. I believe this is a consequence of eating so much polluted food that is loaded with MSG which over excites the taste buds and makes you crave fake salt and sugar. If you prepare the vegetable correctly, I defy you not to like them. Steam, boil or even nuke them and add coconut oil, sea salt, along with your favorite herbs and spices…..so delicious!

Those polled also said that vegetables take too long to prepare or are too difficult to prepare. Come on! There is nothing easier than sticking the frozen vegetable in a microwave safe dish adding some coconut oil and sprinkling on organic seasonings. Three minutes and 30 seconds and voila!

I care deeply about my patients. I have to dispel a lot of food myths in my practice and one of the biggest is the Moderation Myth. Moderation worked for a previous generation because our food was nowhere near as polluted as it is now.

The new food truth is this: In light of what we know about polluted food, Abstinence is the only guarantee of health.

-Dr. Norton

#GetSunEatCleanBeWell

Don’t take away my Bacon! (As long as it’s non GMO, pasture raised)

baconThis morning I woke up to twitter ablaze with the latest WHO findings that processed red meats cause cancer and that red meat is “probably carcinogenic.”

I’m going to break it down for you, because to me, as a professional who deals with food myths on a daily basis, this report is irritating.

In my practice, I am constantly dispelling myths left right and center, in hopes of educating people on how to eat to nourish their bodies for optimal function.

When the article refers to bacon, what kind of bacon are these scientists talking about? Because to me, that is actually the important information. If it’s non-gmo, pasture raised bacon (which, albeit, can be tough to find) then I have to tell you, I am eating it. If it’s name brand bacon full of gmo slop feed, with nitrates, then thanks, but I think I agree with them, and I’ll pass.

Clearly, although these foods have they same name, they are actually totally different.

Let’s take it further.

For example, would I ever recommend that people eat bologna? No. Would I ever recommend that people eat beef? Absolutely. But again, we are back the same kind of requirements that I have about bacon. If the beef is grassfed, pastured, non gmo, no antibiotics, etc. Then yeah, I’ll take a steak grilled spiced with fresh rosemary. But if it’s conventional beef, grain fed on a lot? I’d rather pass.

In terms of the carcinogenic aspect of red meats, I’ve always understood this to be related to the cooking method. Red meats and lamb are often grilled or broiled. The article mentions this prevailing concept, but then quickly says the scientists didn’t have enough data. This is why I eat my steak with Rosemary. It’s helps to mitigate the carcinogenic effects up to 90%. Here’s a study that explains that. I also typically eat a lot of greens when I have steak. The chlorophyll from the greens also has a mitigating effect.

I’d be wary of recommending that a person not eat any grassfed beef. Grassfed beef is so full of vitamin b and zinc, both of which actually play a really important role in a person’s mental health, believe it or not. Vitamin B deficiencies can present as anxiety, insomnia, depression and zinc deficiencies can lead to symptoms of depression, ADHD, and difficulty with learning and memory.

So my take on the latest research? Too general to really be helpful. Follow the guiding principles of eating clean in your daily life, it’s much simpler.

-Dr. Norton

#GetSunEatCleanBeWell

When it Comes to Anorexia, Is It Willpower or is it Addiction?

According to the New York Times, researchers[1] have found that when people with anorexia nervosa think about eating low fat foods, the part of the brain responsible for habit formation and addiction is engaged, which is the opposite for non-Anorexic individuals. In other words the researchers demonstrate that restricting may actually be more of a bad habit, aka and addiction, than a conscious choice.

This represents a shift in thinking, in that we often credit the Anorexic with “super willpower” when it comes to resisting the foods that most people would find tempting. It turns out that they are not depriving themselves but are actually experiencing a reward for restricting; a reward that I believe they have consciously programed into their psyche. I have speculated for many years, based upon observations of how patients justify restricting, (which defies reason from any objective point of view) that they are addicted to restricting. Now there is neurological evidence to back up these clinical observations.

Using functional magnetic resonance imaging — which tracks activity in the brain in real time — the researchers monitored 21 women with anorexia nervosa and 21 healthy individuals while they made a series of choices about what food to eat. As expected, individuals with anorexia nervosa consistently chose more low-fat foods and in so doing activated receptors in the brain. But the real news has to do with the part of the brain, called the dorsal striatum, that lit up at the sight of carrots for those suffering from Anorexia. This part of the brain is associated with habit formation and/or addiction.

If we think of restricting as an addiction, and we understand that addiction is a conditioned response to a stimulus, it changes the focus of treatment. I believe that this research helps to explain why a clean eating approach to treatment for Anorexia succeeds where traditional treatment fails. When I use the term “clean eating” I am referring to eating foods that are free of toxins, loaded with nutrients and antioxidants and have a healing effect on the body and the brain. In my experience, it is much easier for Anorexic patients to switch from low fat to clean foods than it is for them to switch from low fat foods to processed or fast foods, which is what they are expected to do in most treatment programs.

The traditional model of treatment is “moderation” meaning that the goal is for the individual to be able to eat everything and anything without fear. Here is a quote from the director of a very successful residential treatment center that I interviewed a few years ago. “If she isn’t able to eat a Big Mac, fries and a Coke without fear, she isn’t ready to leave our program!” While I am onboard with the no fear part, there are simply some foods we should not eat and fast foods are the best example.

Fast foods are polluted with excitatory neurotoxins, denatured proteins, trans fats and carcinogenic food additives that have been scientifically shown to damage the parts of the brain regulating eating behavior. They have also been shown to be the primary reason for the current obesity epidemic in the U.S.. Despite the evidence pointing to the damage that such foods are doing, the “all foods in moderation” approach is staunchly defended by residential treatment centers and the National Eating Disorder’s Association.

The assumption such groups make is that it is counter productive to encourage the individual with Anorexia to avoid any food, no matter how bad the food is. While this may have been true 35 years ago when food in the U.S. was of a better quality and therefore safer, it is no longer true. The U.S. is currently the unhealthiest wealthiest country in the developed world, with the most obese population and one of the lowest infant survival rates, despite having more food, better medical technology and significantly more resources. Clearly something is amiss and the common denominator is the food.

It is my belief that most people want to be healthy and that those suffering from Anorexia are no exception. Indeed, in my experience, they are often foodies beneath a cloak of starvation. But like many of us, they have been victims of the demonization of fat that began in the 80’s. Simultaneously, they have also fallen prey to the relentless pursuit of thinness in our society. The drive to be thin in a society where obesity is a national epidemic puts pressure on even the youngest members of our society. Researchers have found that little girls start to worry about being fat at age 3. Given that Anorexia is proliferating, affecting younger and younger children, more men and older women than ever before, I believe there is a connection between the two extremes that is driving some of the disordered thinking when it comes to eating.

Resisting “unhealthy” food is much harder now than it was in the past, because food today is actually designed to cause overeating and addiction. In the face of these intense pressures to be thin while surrounded by foods that are designed to make you overeat them, what’s a girl to do?

Train herself to resist. That is what makes this research so interesting. I have been observing this behavior for many years and describe it as more like self-inflicted brain washing. The dialogue in the head of the anorexic never stops, constantly finding and broadcasting evidence that food, especially food containing fat, sugar, calories, salt, (what ever she deems to be unsafe) is the enemy. This inner voice screams at her that if she eats one bite of that chicken breast, she will never be able to stop and she will end up obese, which will result in public humiliation and/or abandonment by everyone that matters in her life. Whereas this thinking used to be completely irrational, back when food was just food, it is no longer as irrational as it sounds.

These thoughts/fears are so powerful and so present, that they become associated with danger, and in that sense are punishing. Relief and therefore, reward, comes in the form of restricting. In treatment, I can demonstrate, quite convincingly, that clean food is safe and that you can eat as much of it as you want and not worry about gaining unwanted or unneeded weight. Many of my patients get that right away, making the transition to clean eating fairly easy. The earlier they begin treatment, the easier it is to make this transition, as there is a progression from being afraid of foods with fat (salt, sugar, calories) to being afraid of all food the longer they have the disorder.

Another component to consider when it comes to stimulus and response, or conditioning, and this may be the most important thing for some people, I find that the majority of my patients have developed food sensitivities that make eating grains, dairy or highly processed foods physically uncomfortable. In many cases, the food sensitivities may have led to an aversion to food, and ultimately to restricting. The restricting often gets rewarded with weight loss and the attention most people receive when they lose a lot of weight.

In contrast, clean food doesn’t cause bloating, constipation or allergic reactions of any kind. It feels good in you. If you are gluten and dairy intolerant, eating pizza may taste good, but it doesn’t feel good. Finally, not only does clean food feel good, it tastes really good!

Using language and behavioral techniques, along with solid data on the healing role that clean food plays in weight and wellness, I am able to help patients form a new conditioned response to food, except this time it is a conditioned response to clean food that gets rewarded and not to restricting. The bottom line is that it is much easier to convince a patient suffering from Anorexia to eat an organic scrambled egg with sour dough toast than it is to convince her or him to eat an Egg McMuffin.

The most common response I get from recovered patients is that they learned to “trust” food again. Eventually eating clean food becomes habitual and not something that occupies the majority of your thoughts day in and day out. When this happens the individual no longer needs to condition a negative response to food and a positive response to restricting. In other words these individuals can reclaim their lives.

[1]The findings appear in the journal of Nature Neuroscience. Columbia University Medical Center, New York State Psychiatric Institute, the Mortimer B. Zuckerman Mind Brain Behavior Institute, and New York University

#MotivationMonday Change Stage Five-Maintenance

Precontemplation

Here we are in my #MotivationMonday series about Change. This week we are talking all about, Maintenance. Now, if you remember last time, I told you that the number one mistake that people make while trying to change is thinking that Action is the last stage of change. It isn’t. Although modifying your behavior is the most visible stage of change, I would argue that the most important stage of change is Maintenance.

During Maintenance you must work to consolidate the gains you have attained during action and other stages to prevent lapses and relapse. In fact, Maintenance is so important that I would warn anyone that if they are doing any kind of program or therapy that promises easy change- to reconsider. I can almost guarantee them that the program will not address or acknowledge that Maintenance is a long, ongoing process. This is actually one of the reasons why I am unsupportive of inpatient residential facility treatments for eating disorders.

What can you expect during the Maintenance stage of your change? You can expect to be surprised that after doing so well, for so long, suddenly an old behavior will creep up again.

Are you surprised by that? Take heart. If you have been coasting along feeling like everything is clicking along and then you hit the holiday season and start to find yourself backsliding, then know that you are in the maintenance stage. And you need support. Stressful events, and triggers can send a person who thinks they have changed into feeling like are on the brink of losing their all their hard work.

That’s why it’s so crucial to your success to be working with someone throughout the change process who knows your history.  You need someone you can call up six months, seven months, 2 years into your change process and just check in with them.

Join me next week when we talk about the final stage of change, Termination.

Fastest Dinner in the West

Okay people. You went crazy for this on Facebook, so I’m officially posting my fastest clean eating dinner in the (Mid)west.

This is wild caught red Alaskan salmon that I cooked in raw butter. (don’t cook fish in coconut oil because it turns it into fish mush. Coconut oil is wonderful when you want to tenderize something but not so wonderful for fish.)
I had it with root vegetables that I get at Costco, frozen. (They offer a fabulous variety of frozen organic vegetables at around six dollars  for a five pound bag. You can’t beat them!) I spiced it all up with my Bourbon smoked paprika blend. Yummy and I really don’t care for salmon that much, but this was scrumptious.

It can’t get any easier than this. Organic frozen veg? Wild caught fish? My dinner was ready in 30 min.

And you know I had my Q ginger ale.

wild caught salmon and roasted root veg

Go forth and eat clean, my friends.

-Dr. Norton

#GetSunEatCleanBeWell

 

#MotivationMonday Series – Action

Precontemplation-5

Week Four of my #MotivationMonday series on Change. This week we are talking all about Action.

Action is the stage in which people most overtly modify their behavior and surroundings. This is where you walk the talk of the previous stages.

Now, the action stage is the most visible stage of change. You modify your behavior and implement the plan of action you prepared. Action requires the greatest commitment of time and energy.

Remember, Action is only the fourth stage of Change. There are six. So action has the possibility to be deceiving, in the sense that it sounds like it is the end stage of change. But it isn’t. You’re just over half way there.

Disappointed?

Don’t be. It takes a lot of energy to make a change. You may feel like you are really doing well. It’s day one and you called that friend instead of binging on candy at 4 p.m. Go you! The newness and high of the change has the ability to fuel the change for a while, but the fuel that feeds the day to day maintenance is not in place yet.

This is where change is very tricky. At this stage, most people erroneously equate action with change, overlooking the important, more challenging efforts needed to maintain the change.

You have to maintain the change. You might be surprised to discover that encouragement is scarce and find support dwindling just when you need it most.

It’s one thing to stop binging on candy at 4 p.m. for seven straight days in a row after five years of this behavior. It’s another thing to be in your third week of this change and discover that you forgot your tennis shoes, and your friend didn’t pick up the phone. Now what?

Remember, change never ends with action.

Join me next Monday, when we talk about Maintenance.

#MotivationMonday Stage 3- Preparation

Preparation

Here we are in the third week of my #MotivationMonday series on Change. If you looked for me last week, but didn’t find me, it’s because I was honoring Labor Day. Everyone deserves a day of rest!

Last time we met, we were talking about the contemplation stage of change. You know where you want to be with the change you are seeking, but you aren’t quite ready to go.

Preparation is the third stage of change. Most people at this stage are planning to take action within the month, and they are making adjustments before they begin.

What does this look like?

Let’s go back to my example of a patient who binges at 4 p.m. everyday on candy.

In the contemplation stage, the patient was considering doing some lunges or phoning a friend instead of eating candy. Well, if they were in the preparation stage, they might be considering that they need to be wearing comfortable shoes, and making sure that everyday those shoes were in their car. They might be thinking about their schedule every day at 4 p.m. They need to have the ability to stop and do some lunges. So maybe they are avoiding meetings at 4 p.m. If they were still considering phoning a friend, they would want to reach out to those people and just let them know that they should expect a phone call everyday and making detailed notes about who is available at 4 p.m. and who is not.

This brings me to my next point about Preparation. It is important to make public your intended change.

Why?

Well for one thing, in the preparation stage, a patient might still have some ambivalence about the change. Talking about it publicly can help air some of those feelings. For another reason, a patient needs support. This way, loved ones can be as supportive as possible in this endeavor to change. A patient may also discover that some people are not as supportive as they would like, and that’s an important discovery as well. It helps to prepare the patient.

Patients who prepare are more likely to succeed. Patients who cut short the preparation stage lower their chances of success.

So, theoretically, could you wake up one day and just stop binging on candy at 4p.m.? Yes.

But I would challenge you to consider this: how would you feel if you failed? Would it keep you from trying to tackle the problem again?

Afterall, if you have a plan, you can always examine the plan. You can analyze what part of the plan was successful and what part was not. Without a plan, it can feel like it is just a failure.

Next week, we’ll discuss the fourth stage of change and its complexities for both the patient and the professional.

Get Sun. Eat Clean. Be Well.

-Dr. Norton

 

 

#MotivationMonday Stage 2- Contemplation

Contemplation

Today we are continuing my seven week #MotivationMonday series on Change.

Last week we talked about precontemplation and the role that denial plays. If you recognized the role that denial played in your attempt to change, then you may already be at the second stage of change, Contemplation.

When you are contemplating change, it means that you have acknowledged a problem. It means that you consciously recognize that a behavior or situation is not serving you. It is working against you, creating psychological and/or emotional problems.

Perhaps you find yourself thinking about why you have this problem, its roots. You may find yourself thinking that if you can just understand why you are doing something then you can change your behavior.

One of the biggest roadblocks to change at this point is fear. Many patients in my practice know where they want to be, they may even know how to get there, but they are just not ready to make the change.

Why?

Well, fear of failure is powerful. What if you make a change, and then go back to your old ways? Are you really ready? What happens when it’s four o’clock and for three days, you haven’t binged on candy and then on the fourth day you find yourself sitting in the car binging on a king size chocolate bar? I mean, if you’re just going to end up binging, why stop at all? Many folks with disordered eating use this all or nothing thinking.

But it’s difficult to even consider solutions, when we are so focused on the problem. This stage is almost like a hamster running on a wheel. Around and around we go, chasing the problem, our fear keeping us from getting off that wheel.

Now, if you are thinking about the change you’d like to make in your life, and you are not worrying about how at 4 p.m. you are usually bingeing, then you are ready to go to the next step. Maybe at 4p.m. you are considering doing some lunges, or perhaps you are considering calling a friend and actually trying to decide which friend could you call, and what would that be like. If so, congrats! You are actually at the end of the contemplation stage and transitioning to the next stage of change, Preparation, which we will discuss next week.

In the meantime-  Get Sun. Eat Clean. Be Well.
Dr. Norton

“Wanna a Coke with That?”

Coca-Cola has been in the news a lot this week. They know their days are numbered and that the end of Coke is near. Now Coca-Cola is funding scientists to spend their time performing studies that confuse consumers into thinking that soda is not a primary contributor for the epidemic rise of obesity and metabolic disorders in our country.

I think that we can agree that there is more pressure than ever before, for parents to participate in the processed food insanity in the grocery store. Between the sugar laden processed foods that we know are not good for us, and the organic processed foods that are masquerading as “healthy,” the right choice isn’t always obvious.

A huge misconception in my line of work, that I am still surprised to encounter, is that people think exercise is responsible for weight loss. Exercise really expends far fewer calories than one perceives. In the New York Times Well article this week, it was pointed out that “A 12-ounce can of Coca-Cola, for example, contains 140 calories and roughly 10 teaspoons of sugar. ‘It takes three miles of walking to offset that one can of Coke.’” That’s one can. One of those small bottles of Coke, which is roughly 2.5 servings, would have 25 teaspoons of sugar.

Now, am I saying that you don’t need to exercise? No. I’m not. Exercise really has an important place in keeping our minds and bodies healthy. There are so many health benefits to exercise, that I cannot list them all here. But exercise alone will not help people lose weight. I tell my patients that weight loss is 80% food and 20% exercise.

I think that people really underestimate just how powerful clean eating can be in battling obesity. And it’s not just obesity- autoimmune disorders and chronic disease patients also can see a remarkable turn around when clean eating is applied.

So today, I thought I’d tackle the Coca-Cola issue by sharing something that I really enjoy drinking. I want you to know that you have delicious options if you are eating clean, and you can find them in the grocery store. This beverage gives me the satisfaction of drinking soda- the fizz, the flavor, the feeling of having a treat- but I’m staying within the sugar guidelines that I have set for myself.

Eating clean isn’t about deprivation. Eating clean is about the freedom to eat as much nourishing food as you need to feel satisfied, with no processed food health hangover later in life.

Get Sun. Eat Clean. Be Well.

-Dr. Norton