19 of my Favorite Tips to help your Eating Disorder Recovery

Cheers to 2019! I am all about promoting health and wellbeing in 2019.

Sadly, so much of the time “getting healthy” is confused with dieting, restricting, overexercising, and all the “shoulds” that we think we need to do because we live in a society that tells us skinny = healthy. <– not true.

Rather, my definition of health is doing what’s best for you and your body, remembering that only YOU know what that is based on your life and circumstances.

My nutrition philosophy is rooted in the principles of Intuitive Eating, eating disorder recovery, and Health at Every Size. These concepts guide my work with clients and also were the foundation for the Feel Fabulous About Food course I created last year.

Here at Eat With Knowledge, we are all about having a healthy relationship with food.  Elyssa Toomey, my associate dietitian, and I focus on intuitive eating, eating disorder recovery, and improving body image. We are accepting new clients for the new year and would love to work with you!

“So what do Elyssa and I do if we don’t put you on a diet??  What exactly is nutrition counseling?” <– the most common question I get. 😊

We help you with all of these things listed below! Here are 19 tips for eating disorder recovery in 2019.

We help you with all of these things listed below!  We developed this list of 19 tips for eating disorder recovery in 2019. Elyssa and I created this list to give you some insight on what can help you with your recovery and journey to intuitive eating.

We would be so honored to be a partner on your journey to health this year. If you’re interested in working on any of these topics, book a 10 minute inquiry call with me to see if nutrition counseling is right for you. (This is not a sales call, but a way for you to ask questions about how we can help you.)

19 of my Favorite Tips to help your Eating Disorder Recovery

1. Allow all foods – Give yourself unconditional permission to enjoy all foods. Begin this process as an experiment of 1 food at a time, recommended to eat with a friend or loved one for support. For more information on this, I created a video on “3 Steps To Feel Good About Any Food You Binge On“. Watch it for tips on how to eat “forbidden foods” that many clients commonly end up bingeing on.

2. Work to ensure adequate nourishment from food – Even on the days when the voices telling you to restrict are loud, ensure you are getting enough nutrition to maintain your health.
3. Work towards variety – Try to maintain a balanced plate of carbohydrates, proteins, fats, and fiber for the 3 main meals each day that are usually recommended for most people. This helps you feel your best as well as provide your body with all the vitamins and minerals it needs to thrive.
4. Recognize and honor your hunger – Giving yourself adequate nutrition at regular intervals allows your body’s metabolism to work the way it should! Restriction of food during the day has been shown to decrease metabolic rate.
5. Feel your fullness – This can be challenging! You may not recognize the need to stop eating until you are overly stuffed (this is very common). Begin with being present and try to feel how it feels to be “full” and not overly stuffed.
6. Encourage satisfaction – When you allow yourself to eat what you truly crave, you feel so much more content. Honor your taste preferences and notice how they play into satiety.
7. Engage all your senses – When we eat with our senses (sight, smell, touch, and taste!!) the more connected we will be to our fullness and satisfaction thereby being less likely to overeat in a mindless way.
8. Practice body awareness – Take a few moments a few times each day to check in with the physical sensations of your body. Think of them as guideposts. Allow for the awareness without judgement and simply notice what is going on in your physical body.
9. Practice mindfulness – Recognize that you do not need to attach to every thought. If an unwanted thought arises, imagine letting it go.
10. Develop distress tolerance – Learn that your are strong enough to tolerate feeling your feelings. You can cultivate the ability to sit in the uncomfortable without having to rely on a negative coping mechanism to get you through.
11. Create off ramps – In the development of learning to tolerate distress, sometimes we need to employ healthy coping mechanisms to get us through. Begin experimenting with what will help you manage difficult situations or emotions, so you do not need to engage with eating disordered behaviors.
12. Connect with your body in joyful, purposeful way – Practice yoga, apply a nice smelling lotion, dance, get a massage, etc.
13. Move your body – Whether you enjoy a walk in the woods or an intense spin class, give yourself the opportunity to feel the endorphins build up during movement.
14. Practice self-care – Self care is primary care. Sprinkle in opportunities to connect your body, mind, and It can be 5 minutes of deep breathing, journaling, drinking a cup of cocoa, calling a friend, anything that makes you happy. Know that self-care is also hard stuff too.
15. Cultivate joy – find what lights you up and DO THAT!
16. Remember that your body is an instrument, not an ornament – Repeat that often. Your body houses your soul and is the vehicle that allows you to move through the world.
17. Create a gratitude journal for the functionality of your body – Write down the ways your body shows up for you every
18. Stay appropriately hydrated – When we are working to discern our hunger and fullness cues, we want to maintain appropriate hydration to allow for clarity in what are bodies are asking for.
19. Cope with emotions without using food – Recognize when hunger is not biologically driven and work to “feed” yourself what your body, heart and mind truly need.

If you need help with any of your goals or working through this list, Elyssa and I are here for you!  Reach out and book a call with us if you want to talk about a starting point to see if nutrition counseling is right for you, or if you want to ask questions about my course, Feel Fabulous About Food.

Cheers to 2019 being you best year ever. How will you make that happen?

You can start by downloading my easy to follow guide: 5 Reasons why you Binge Eat and What to do about it so you can escape the binge eating cycle.