Here is a partial list of signs and symptoms of Disordered Eating...

• Does not eat foods they use to like because they are fattening
• Has lost more than 5 pounds in a month
• Fear of not being able to control eating, and while eating, not being able to stop
• Chronic dieting on a variety of popular diet plans
• Feels out of control around food
• Holding the belief that life will be better if they can  shed weight
• Hiding food in strange places (closets, cabinets, suitcases, under the bed) to eat at a later time
• Isolation. Fear of eating around and with others

  Eating Disorders Awareness Month 

February 20-26 is the 24th annual National Eating Disorders Awareness Disorders Week...  

FEBRUARY IS EATING DISORDERS AWARENESS MONTH! It is important to have a healthy relationship with food and how you see your body. Be mindful of comments you say regarding your body and to others about their physical looks. We are more than what we look like. Sometimes a comment about how someone looks can be a trigger for them to eat, not eat or use food in an unhealthy manner. If someone is struggling with an eating disorder an innocent comment can be heard through distorted thinking and cause more damage even when spoken in love or concern. 

Each February there is an national drive to promote the awareness and dangers regarding eating disorders and the need for early intervention, treatment. Even though you may not struggle with a clinically diagnosed eating disorder, many individuals struggle with disordered eating that could lead to a serious eating disorder. It is important to look at behavior patterns regarding food early in order to make changes before serious consequences occur. Here are some questions you might ask yourself: Do I eat (or not eat) in response to emotional stress? Do I use food or my weight to manage my life? Do I think about food constantly throughout the day? If you answered yes to these questions it might be helpful to set up an appointment to discuss your eating habits.  

A balanced diet that includes plenty of whole grains, fruits and vegetables, with limited sweets and high fat foods will assist in your health all year round. It is particularly important in the wintertime to eat the right balance of nutrients to protect your more vulnerable immune system. Eating balanced will assist you in preventing and fighting off potential illness. Make sure you're eating those fresh fruits and vegetables and good sources of whole grains. A good example and great way to start your morning off right on a cold winter's day is to eat a bowl of old-fashioned oatmeal made with water, add a tablespoon of chopped walnuts, a small sliced banana, and ½ cup of skim or 1% milk.  Not only will this help with getting more fiber, but it assists with decreasing risks for constipation, lowers cholesterol and helps promote satiety.

Drinking fluids to keep your body hydrated is one of the most important things you can do for your health. While you may not be as inclined to take in fluids in the winter as in the summer, it is just as vital to your overall health to stay well hydrated. With all the heaters pulling moisture out of the air and the cold, wind on our skin outside, this subjects our bodies to extra demands.  To decrease your risk for dehydration, you should drink at least 6 to 8 cups of fluids daily for the average person, but many people have higher needs. Hot drinks like hot chocolate, coffee and tea are great during the winter, but remember that drinks that contain caffeine, a diuretic, actually work to eliminate fluid in the body in more than moderate amounts. If you drink a lot of caffeinated drinks you'll need to drink more water to replenish your fluids. A good rule of thumb is for every cup of caffeinated beverage to drink equal amounts of non-caffeinated beverage. (Symptoms of dehydration may include headache, fatigue, dry nasal passages, dry cracked lips, and general discomfort.)

Just as important as it is to have a balanced diet and stay well hydrated, it is equally as important to stay active during the winter and get outside. Unfortunately in the winter, people tend to eat more and exercise less. With the long holiday season and feasting, unwanted weight gain can creep up fast! There are many ways to keep active in the winter, and you shouldn't have to alter your exercise routine much from the warmer seasons, as long as you bundle up properly. If the ground isn't too icy or the chill too bitter, you can enjoy a winter walk, jog, or run outdoors. Getting out in the sun also boosts your mood during the dreary winter months. Additionally, your body can synthesize vitamin D with the help of sunlight. However, if you don't like venturing out into the cold you can keep active indoors by joining a local gym or recreation center, set up your own personal home gym with a few pieces of exercise equipment or purchase an exercise DVD.  Another way to get some exercise in is while watching those favorite shows on TV; every commercial break get up and walk, jog, or do some kind of exercise in place until your show comes back on-for an hour show you'll get in about 10-15 minutes of exercise!

While cooped up with all the ice and snow, I raided my cabinets to try some new recipes and use items sitting around. I was pleasantly surprised with a new flavor, ease of preparation and dish that makes great leftovers. I took the recipe off the box and modified a little bit with the ingredients I had on hand. I sliced cheese to go with it as a complementary side.

Box of Near East Tomato Lentil Couscous mix

Green Bell Pepper

½ Red Onion

14 ½ oz Fire roasted diced tomatoes

T. olive oil

Prepare couscous according to box directions

In large skilled, heat olive oil over medium heat.  Cook onions, red onion for 3-5 minutes to provide the sautéed consistency and flavor.  Stir in diced tomatoes and heat for 3 -4 minutes until hot.

Serve cooked vegetable mixture over couscous