Parent Source Serving DeKalb County
Spring Resource Guide for Parents
Understanding an Eating Disorder Gardening Reorganize your Kitchen
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Table of Contents 4 90% Child Bone Mass Acquired By Age 20.......7 7 Reasons Why Millennials Love Gardening.....9 Why Eating Breakfast Boosts Your Health..... 11 Education and Family Go Hand in Hand........ 13 Reorganize Your Kitchen................................ 14 Understanding Eating Disorders.........................
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How to understand, recognize, and help yourself or someone you love with an Eating Disorder By: Fran Tierney, MA, LCPC Psychotherapist in Private Practice “I never meant to lose control of my ability to eat normally.” “I’m not a vain person, I never really cared about my body shape or my weight, but now, I can’t stop thinking about it.” “No one understands why I can’t ‘just eat’ like everyone else, I want to, but I just can’t.” These statements are very common to hear when someone with an eating disorder enters into outpatient or inpatient treatment. People don’t ever intend for their life to change so drastically. All Eating Disorders include extreme responses in emotion, attitudes and behaviors related to food and body image. Eating Disorders include serious emotional and physical challenges, which can have life-threatening consequences for males and females of every age, ethnicity, and sexual orientation. Eating Disorders have the highest mortality rate among any psychological disorder. This fact is often the most surprising to those who enter into treatment for an Eating Disorder. Most family members do not realize the devastating consequences that restricting, binging, or manipulating food has on overall well-being and life experience. What causes Eating Disorders? Eating Disorders are serious, complex disorders which develop from a combination of conditions, including: behavioral, psychological, interpersonal, biological and social contributions. Ongoing research has indicated that certain individual challenges such as anxiety, depression, post-traumatic stress, high amounts of family conflict and a family history as well as having a history with self injury behaviors, are strong predictors in those who develop an Eating Disorder. Initially Eating Disorders may begin with a distorted preoccupation with food and weight, but we know that they are about much more than food. Food is simply being used as a way to compensate for the emotional pain which often times feels overwhelming to the individual. The cycle of an Eating Disorder becomes addictive to the person who is suffering, and self-
motivated recovery is complicated by the distorted thinking and irrational fears associated with giving up perceived control. This is why professional intervention is necessary. What are the types of Eating Disorders? What might I see in someone with an Eating Disorder? The DSM V, which is the manual that provides the diagnostic criteria from the American Psychiatric Association names 8 disorders which fall under the Feeding and ED section. Here is a brief overview of a few, according to the DSM V: Avoidant/Restrictive Food Intake Disorder- An eating or feeding disturbance with a persistent failure to meet appropriate nutritional or energy needs associated with significant weight loss & nutritional deficiency, and marked interference with psychosocial functioning. This disorder may be seen in someone who reports being fearful and appears avoidant of eating most foods. He or she will often deny being hungry, yet will display signs of hunger to those around them. Anorexia Nervosa-Includes the restriction of energy (food) intake relative to required needs leading to a low body weight, intense fear of gaining weight, disturbance in the way in which one’s body weight is experienced, undue influence of body weight on self-evaluation, persistent lack of recognition of the seriousness of the current body weight. There are two subtypes: Restricting and Binge-eating/purging type. This disorder may be seen in someone who is very limited in the food and amount he or she eats, they may have a severe preoccupation with their body weight, a distorted perception of food intake and body shape, and denial that their low body weight is an issue. Typically these individuals are highly preoccupied with food, and often over exercise, while rarely eating in front of others, by avoiding meals with family or friends. They may display signs of perfectionism and high achievement, with little tolerance for making mistakes, and high regard for rules and order in life and systems around them. Bulimia Nervosa-Characterized by recurrent episodes of binge eating- which is eating an amount of food that is definitely larger than what most
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would eat in a similar period of of time under similar circumstances, a sense of lack of control over eating, recurrent inappropriate compensatory behaviors in order to prevent weight gain, self-evaluation is unduly influenced by body shape and weight. This disorder may be seen in someone who may not overeat with others, but who when alone, may overconsume leading to their experience in feeling extreme discomfort physically and emotionally, causing them to use methods such as self-induced vomiting, misuse of laxatives or diuretics, engage in periods of fasting or use of excessive exercise. These individuals may be people pleasers, they may disregard their abilities and importance to others, they may have a fear of failure, while being highly critical of themselves. He or she will often minimize the danger that they are putting themselves in, due to the fact that many individuals with BN are of average weight for their height, though this is not always the case, many can appear below normal weight, as well.
What do I say to someone who I think may be suffering from an Eating Disorder? Its crucial that you approach the individual with genuine caring and concern. Communicate one on one and gently discuss changes that have caused you to notice and feel concerned for their safety or wellbeing. Ask this person if they would be willing to see a therapist and offer to go with them, to provide support and encouragement. Let them know they are important to you and they are not alone. Reinforce that you want them to be healthy and happy. At the same time, it’s important to not become overbearing, angry or hostile with the person that you care about, who may have an Eating Disorder. Do not use shame, blame or guilt as a way to discuss concerns. Do not offer simple solutions, such as “If you would just eat, this would be better.” It’s not that simple! Remember, the Eating Disorder often takes over, and challenges the most basic human need of food related to self-care.
Binge Eating Disorder-Involves recurrent episodes of binge eating, eating rapidly, eating until uncomfortably full, eating alone, feeling guilty and experiencing marked distress, such as depression and self-disgust after the episode. There is no use of compensatory methods directly afterward. This disorder may be present in someone who eats alone, or when eating with others appears to eat normal amounts of food. The individual may talk about dieting with others without follow through. He or she will often experience shame and embarrassment related to their relationship with food, yet in the moment escape by using food as a way to numb the emotional pain. These individuals are sometimes considered to be overweight or in the high normal range, which complicates the way the person minimizes the potential health consequences.
What steps do I take to find treatment and what does treatment entail? It is extremely important that if you or someone you care about is potentially struggling with an Eating Disorder, that you find an experienced, knowledgeable therapist who can assist you in the recovery process. Initial assessment by a trained, licensed psychotherapist will direct the course of treatment, with many entering into outpatient therapy, and some being directly referred to more intensive forms of treatment including Intensive Outpatient or Inpatient, depending on level of care needed. In outpatient therapy, it is recommended that the client participate in weekly (1-2x) therapy sessions, and will most likely be referred to a nutritionist who can assist in the re-establishment of a healthy eating plan. Clients should also obtain a physical from their primary care physician, in order to monitor their medical health as they work at recovery. The therapist will then be able to coordinate care among all providers, which may also include a psychiatrist. Therapy should focus on aspects including psychoeducation, support, emotional regulation, behavioral changes, cognitive and emotional awareness and growth, tolerance and acceptance of body image, healing from past difficulties and experiences, improving self-esteem, challenging distorted thinking and rituals, and learning to separate feelings from food and weight, among other important aspects of recovery. Effective forms of treatment will be guided by
What are the warning signs? According to the National Eating Disorder Association, the following are indicators to be aware of: • Increase or decrease in weight, unrelated to a medical condition • Development of abnormal eating habits, secretive eating or food rituals • Intense preoccupation with weight and body image • Compulsive or excessive exercise • Self-induced vomiting, fasting or laxative use • Feelings of isolation, depression, anxiety or irritability
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evidence based psychological theory. Eating Disorder treatment and recovery is a journey of self-reflection, understanding and healing. It is often a challenging process, yet the reward of experiencing life in a healthy and happy way definitely makes the process worth it.
Fran Tierney, MA, LCPC is a psychotherapist in private practice, with over 18 years of professional experience, located in Sycamore IL. Prior to her work in private practice, Ms. Tierney developed and supervised an Eating Disorder/Self Injury Behavior outpatient program. Her extensive experience with ED/SIB treatment, over the last several years, has allowed her to develop an effective treatment approach which has enabled her to see many clients experience recovery. In addition to treating Eating Disorders, Ms. Tierney also treats issues such as: Self Injury Behaviors, Anxiety, Depression, Post Traumatic Stress Disorder, Couples/Marital Issues, Family Difficulties, Personal, Educational and Professional transitions, among other mental health areas of concern. To contact Fran Tierney, call the Associates in Counseling at 815.899.0501 or visit her website at www.frantierneylcpc.net
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90% child bone mass acquired by age 20 nutrient packed foods can help
(BPT) - Most people associate bone density and skeletal concerns with advanced age. However, healthy bones form during childhood with the majority of bone density established before kids reach their 20s. Is it time to shift the focus to the early years rather than the later? Up to 90 percent of peak bone mass is acquired by age 18 in girls and age 20 in boys, according to the National Institute of Arthritis and Musculoskeletal and Skin Diseases. What’s more, bone mass peaks by the late 20s for most people, which means at this point bones have reached their maximum strength and density. Bone is a living tissue and childhood is a critical time to focus on bone health and establish good habits that support skeletal wellness throughout life.
Nutrition ideas to boost bone health
Studies show an increase in childhood bone fractures over the past four decades. Experts agree adequate levels of vitamin D and calcium decrease the risk of developing fractures by supporting bone strength. During the winter months, many children are not getting enough vitamin D an essential vitamin needed for the body to absorb calcium - so it’s an important concern with decreased daylight hours. Milk is an obvious source of vitamin D and calcium, but for kids with lactose sensitivities or those who don’t like drinking milk, there are other options. In fact, there are
many foods that are a good source of both vitamin D and calcium. Eggs: Eggland’s Best eggs come from hens fed an allvegetarian diet consisting of healthy grains, canola oil and supplements like alfalfa and vitamin E. As a result, each EB egg has five times more vitamin D, plus three times more vitamin B12, two times more omega-3s, 10 times more vitamin E and 38 percent more lutein compared to ordinary eggs. Kale: Just one cup of kale has 10 percent of your daily calcium and 133 percent of both your vitamin A and vitamin C needs for the day. If you struggle to get your kids to eat veggies, simply blend kale in a fruit smoothie, make kale chips by baking with garlic and olive oil, or mix cooked kale into spaghetti sauce or an egg frittata mixture to make it a seamless addition. Figs: Five medium fresh figs have around 90 milligrams of calcium and other bone-healthy nutrients like potassium and magnesium, according to WebMD. Dried figs are a good option also, plus are a great natural sweetener for bakery items like cookies. A half cup of dried figs have 120 milligrams of calcium. Almond butter: Want a bone-boosting alternative to peanut butter for your little one’s toast and PB&Js? Try almond butter! In addition to being a good source of protein, two tablespoons contains an estimated 112 milligrams of calcium and 240 milligrams of potassium. Spring 2017 | Parent Source | 7
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“Vitamin D is a crucial nutrient when it comes to good bone health, but it’s also difficult to get the necessary amount through food,” said Tammy Lakatos, a registered dietitian. “That’s why we love Eggland’s Best eggs - they have five times more Vitamin D than
ordinary eggs, plus, they’re easy to integrate into your diet, whether in omelets, salads, wraps, casseroles or desserts.” Try out this recipe and find more meal inspiration at www.egglandsbest.com.
Easy Pizza with Sauteed Greens, Garlic and Eggs
medium-high. Add the garlic and cook until starting to brown, about 1 1/2-2 minutes. Add the spinach, tossing with kitchen tongs, and cook until wilted, 3 minutes; season with the salt and pepper. Transfer to a sieve or colander set over a bowl and let drain 5 minutes; discard liquid.
4 Eggland’s Best Eggs (large) 4 teaspoons extra virgin olive oil, divided 5 garlic cloves, thinly sliced 10 ounces baby spinach, about 10 cups 1/4 teaspoon salt 1/8 teaspoon ground black pepper 1 (16-ounce) bag refrigerated pizza dough 1 cup part-skim ricotta cheese 1 cup low-fat shredded mozzarella 2 tablespoons grated Pecorino Romano cheese
On a lightly floured surface, roll the dough into a 15-inch circle and transfer to the prepared pan. Spread the ricotta evenly over the dough, leaving a 1/2-inch border around the edge. Top evenly with the spinach then sprinkle with the mozzarella and Romano cheeses. Bake until the crust is lightly browned, 20-22 minutes.
Directions: Preheat the oven to 450 F. Coat a large round baking or pizza pan with cooking spray. Allow the dough to sit at room temperature for 30 minutes. Heat 1 tablespoon of the oil in a large nonstick skillet over
Heat the remaining 1 teaspoon oil in a large nonstick skillet over medium heat. Add the eggs and cook until the whites are just set, about 3 minutes. With a spatula, gently flip the eggs over and cook 30 seconds longer. Top the pizza with the eggs. Cut through the eggs into 8 slices.
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reasons why millennials love gardening (and you should, too)
(BPT) - The stereotype: Millennials spend more time interacting with the digital world than the natural world around them. The reality: Five million of the 6 million people who took up gardening in 2015 were millennials, according to the 2016 National Gardening Survey. More millennials (people between the ages of 21 and 34) than any other age group are falling in love with gardening. As a hobby, gardening is a great fit for the millennial mindset and lifestyle that emphasize individuality, independence and value. However, the advantages of gardening that attract millennials are also relevant to every age group, and anyone who wants to begin growing a nutritious, healthful food garden. Here are seven reasons why more millennials than ever are taking up food gardening, and why you should, too:
1. Gardening fosters better nutrition.
Millennials care about good nutrition and knowing where their food comes from. Multiple studies show members of the generation are health conscious, and understand the relationship between the food they eat, good nutrition and good health. Millennials know fresh vegetables deliver great nutrition, and millennial gardeners know that growing their own veggies and herbs also means they can put more nutritious food on the table. With transplant purveyors like Bonnie Plants offering more than 250 varieties of popular, heirloom, hybrid, new and tried-and- true vegetables and
herbs, itâ€™s easy to grow a garden full of healthy, nutritious, economical veggies and herbs.
2. You can save money in the grocery store.
Millennials are into saving money. Eighty percent have a budget, 72 percent are saving for retirement and 51 percent have an emergency fund, according to a TD Ameritrade survey. Gardening can allow you to spend less in the grocery store produce aisle - and that kind of saving savvy appeals to millennials as well as any other age group!
3. Gardening is good for the environment.
Awareness of environmental issues and a desire for healthful products that contribute to ecological balance are hallmarks of the millennial generation. A Nielsen study found millennials care about environmental issues and find ways to personally support a healthy environment. When you grow your own vegetables and herbs, â€œfood miles,â€? the distance a food item is transported from producer to consumer, shrinks substantially and includes only the distance from your kitchen to your own backyard. Choose plants in biodegradable containers, like those from Bonnie Plants, and gardening is even more environmentally friendly.
4. You can grow a garden anywhere.
While many millennials are city dwellers, others live in suburbs. The fact that they can garden anywhere - on a Spring 2017 | Parent Source | 9
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city balcony, urban patio or suburban backyard - makes gardening the perfect hobby for them. Using transplants from Bonnie Plants, all gardeners can create a backyard garden plot, a vertical garden in an alleyway between city buildings, or a container garden on a balcony or deck.
5. The garden is a great place to come together as a family.
It’s true that millennials make the most use of digital devices of any generation; they also value deep family relationships. Planting a garden with their children, significant others or friends allows everyone to spend enriching time together, working toward an enjoyable, shared goal.
7. Gardening can be an adventure.
6. Gardening can be a challenge anyone can achieve.
Working toward a goal, and having a vision, are very important qualities for millennials. Gardening takes time and effort but with the right resources and information, it’s something virtually anyone can succeed at. Millennials turn to online resources, like Bonnie Plants’ vegetable and herb growing guides, gardening how-to’s, videos and recipes to help them achieve and ensure success.
Sixty-four percent of millennials say they love to cook, and 75 percent enjoy eating cuisine from other cultures, according to a survey by Barkley. For a generation of adventurous eaters and cooks, gardening can be an opportunity to grow and try new things, from edible flowers and exotic herbs, to new types of vegetables, all the while saving money by growing their own. With millennials now dominating the workforce, and many starting families and reaching their peak earning years, it’s likely their interest in gardening will continue to grow.
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Why eating breakfast boosts your health (BPT) - Want to make 2017 the year you focus on your health? Wellness goals are admirable throughout the year, but too often wellmeaning people make a common mistake that sabotages their efforts: they skip breakfast. Consider these five reasons why breakfast boosts your health and should not be ignored.
I made a great choice for physical therapy!
Awakens your metabolism When you eat breakfast, you â€œbreak the fastâ€? from your sleep periods and give your metabolism a wake-up call. When you sleep, your metabolism slows and you burn fewer calories while you rest. By eating a nutritious breakfast, you are sparking your internal engine so it burns calories and gives you more energy throughout the day.
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Helps you focus Hunger can make people irritable and it’s hard to focus on work when your stomach is grumbling. By eating a balanced breakfast of fat, protein and fiber, the food is processed into energy, allowing you to feel fuller longer. Steadies the burn When you skip breakfast, the body panics for nutrition, so come lunch you tend to overeat. This in turn overwhelms the metabolism and you end up with peaks and pits of energy throughout the day. For steady energy and efficient calorie-burning, eat a nutritious breakfast and other meals on schedule. Encourages healthy choices People who eat breakfast tend to make healthier choices throughout the day. According to MayoClinic.org, “People who eat breakfast tend to eat a healthier overall diet, one that is more nutritious and lower in fat. In contrast, people who skip breakfast are more likely to skip fruits and vegetables the rest of the day, too.” Try starting the day with Thomas’ Light Multi-grain English Muffin. Sets a good example When you eat breakfast, it sets a good example for your family. Plus, sitting down to a nutritious meal is a positive
way to start the day together. You’re helping your kids form healthy habits that will benefit them with increased focus and energy at school, ensuring they can do their best academically. Try this easy 5-minute recipe to start your morning. For more nutritious breakfast recipes, visit thomasbreads.com/ recipes.
Greek Yogurt English Muffin Ingredients: 1 Thomas’ Light Multi-Grain English Muffin Plain Greek yogurt Sprinkle of granola Handful of blueberries Honey for drizzling Directions: Split and toast English muffin. Let cool slightly, then top with yogurt, granola and berries. Drizzle with honey for an added touch of sweetness.Serve with more blueberries and strawberries, if desired.
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Easy ways to help your child go to the head of the class (BPT) - The education children receive today will help them throughout their lives. School is the fundamental component of the learning process, but education doesn’t stop when kids arrive back home at the end of the day. “Education and family go hand in hand,” says Ellen Marks, curriculum director of Bricks 4 Kidz, an awardwinning summer camp and after-school program. “Parents who take an active role by supporting classroom learning will not only see their kids’ education blossom, but their relationship with them, too.” The start of the new year is the ideal time to evaluate what you’re doing right and where you could improve in regards to supporting your child’s education. Marks offers these smart ideas guaranteed to help you keep this resolution in 2017 and beyond: Connections to real life: One of the best ways to help kids understand classroom lessons is to connect the material to everyday experiences. Practice fractions while cooking. Chat about biology as birds fly by the window. Learning moments are all around, you just have to point them out. Daily conversations: With a fun, no-pressure approach, go over what your children learned in school. If they don’t want to talk right after school, wait until later. During or after dinner may allow enough transition time so you’ll find they’ll open up more. Positive attitude: Kids will mirror your attitude toward your work as well as how you view their school, homework and teachers. Stay positive, respectful and model resilience during difficult times; you’ll find they’ll do the same.
Enriching activities: Select fun after-school activities that emphasize cognitive development while building selfesteem. For example, Bricks 4 Kidz uses relatable tools like LEGO Bricks to teach science, technology, engineering and math (STEM) skills. The parent-teacher relationship: Sending check-in emails, attending conferences and volunteering are ways to build strong relationships with teachers. Be proactive about asking where your child excels and what areas they may need additional help. Homework help: Good study habits are essential to excelling at school. Create a comfortable homework space with adequate supplies and few distractions. What’s more, be an active partner in your child’s homework and assist when needed with gentle guidance and encouragement. Reading buddies: Reading together can instill a lifelong love of literature. Try reading the same books your child is assigned in school so you can foster a good discussion about characters and storylines. When you both finish the book, rent the film version and plan a movie night. Active learning opportunities: Reading, writing and solving math problems are passive learning activities. At home, encourage active learning where your child builds models, creates art projects and can ask questions. Health and wellness: A child must first be well before they can effectively learn. Make sure kids stay fueled with a variety of healthy foods. Next, ensure they get a good night’s sleep. Full, well-rested kids are always ready and eager to learn. Spring 2017 | Parent Source | 13
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Reorganize your kitchen to encourage HEALTHY eating habits (BPT) - More than half of Americans say they can judge how healthy a family’s lifestyle is by the contents of their refrigerator, and more than a quarter admit that they would eat healthier if they were better organized, according to a new national survey. They’re right to associate the state of their refrigerators with the healthfulness of their eating habits, says celebrity nutritionist and healthy cooking expert Keri Glassman. “Practicing ‘mindful eating’ can be hindered by a disorganized refrigerator and a cluttered kitchen,” says Glassman. “When you’re preparing and eating meals in an organized environment, you’re more likely to pay attention to what you’re eating and whether it really does nourish your body and mind.” And while Glassman says refrigerator organization is a first step in leading a healthier life, it’s sometimes easier said than done. In fact, independent consumer research of 1,000 adults, commissioned by kitchen appliance manufacturer LG Electronics shows that more than onethird of American families say fruits and vegetables are the hardest things to keep organized in the fridge. Glassman offers tips to get more organized in the kitchen for a healthier 2017:
TAKE CONTROL OF YOUR REFRIGERATOR “Keeping healthy items in your refrigerator front and center can actually affect the nutrition value of what you’re preparing for your family,” Glassman says. “Today’s refrigerators are making this easier with advanced organization features, like fridges with the new LG InstaView feature that makes it simple to organize your food in a way that puts the most healthful choices in easy view and reach.” This feature, now available in more than a dozen models in a variety of sizes, styles, finishes and prices, has a tinted glass panel on the right door that illuminates
with two quick knocks to allow users to see what’s inside without opening the door. “And when you see healthy choices right in front of you, you’re more likely to choose those first,” notes Glassman. Additionally, transferring packaged- or bulk-foods into clear glass containers can help keep the fridge looking fresh, and keep your foods fresher longer - which in turn, allows the enticing colors of fresh fruits and veggies to draw your attention. “A clean fridge with colorful fruits and veggies is key to healthy eating,” Glassman says. “My favorite weekend mornings are spent on color quests at the farmer’s market gathering at least seven different colored fruits and veggies.!”
DECLUTTER YOUR KITCHEN Kitchen counters often become the repository for lots of clutter, from kitchen electronics and small appliances, to car keys and the mail. The clutter takes away valuable cooking space and can affect how healthfully you eat. “Keep a clear counter,” Glassman says. “Designate an area for keys and mail that is away from your cooking space. Don’t keep unhealthy snacks sitting out on the counter, where their high visibility will make them even more tempting.” After a meal, and especially after dinner, clear plates and clean up in the kitchen right away. Leaving chores for later will only draw you back into the kitchen, where you might be tempted to snack even though you’ve already satisfied your body’s nutritional needs. In fact, Glassman says, consider adopting a closed-kitchen policy after dinnertime. Close the door to the room, if you have one, and if your home has an open floor plan, avoid making unnecessary trips to the kitchen. “Organize your pantry and fridge with the motto, if you see it, you’ll use it,” Glassman says.
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Published on Apr 27, 2017