Food

Normal Eating

Normal eating is going to the table hungry and eating until you are satisfied. It is being able to

choose food you like and eat it and truly get enough—not just stop eating because you think you

should. Normal eating is being able to give some thought to your food selection so you get nutritious

food, but not being so wary and restrictive that you miss out on enjoyable food. Normal eating is

giving yourself permission to eat sometimes because you are happy, sad or bored, or just because it

feels good. Normal eating is three meals a day, or four or five, or it can be choosing to munch along

the way. It is leaving some cookies on the plate because you know you can have some again

tomorrow, or it is eating more now because they taste so wonderful. Normal eating is overeating at

times, feeling stuffed and uncomfortable. And it can be undereating at times and wishing you had

more. Normal eating is trusting your body to make up for your mistakes in eating. Normal eating

takes up some of your time and attention, but keeps its place as only one important area of your life.

In short, normal eating is flexible. It varies in response to your hunger, your schedule, your proximity

to food and your feelings.

Food, Brain and Mood

Research shows that how we feel is often related to what we eat or don't eat. You can't argue with facts right?!

The following are a few intersting facts about the brain that can be used against the eating disorder when it rears its ugly head.

Did you know that the brain accounts for only 2% of our body weight but uses 20% to 30% of its energy!!! Neurotransmitters (messenger molecules carried between brain cells) in the brain directly affect how we feel. In order for the brain to function it needs a certain amount of energy. Therefore if the body is starved the brain is starved, meaning it cannot function properly leading to low mood and depression.

How often have we heard about 'the importance of snacking'? I've found the reason why. The brain has no capacity to store energy therefore it needs a constant supply of fuel. Snacks provide this energy to keep our brains nourished between meal times.

Foods containing zinc, the B vitamins, magnesium and vitamin C are 'good brain foods' as they are essential for many brain functions. Vitamin B3, B6 and zinc convert the protein tryptophan into the chemicals serotonin and melotonin. Serotonin is the 'happy', mood-boosting neurotransmitter. It is made from dietry tryptophan, an amino acid found in for example fish. Those who rarely consume foods like these or lack sufficinet zinc and vitamin B6 may find themselves struggling to keep their mood up. Low levels of serotonin can also lead to insomnia and anxiety.
Protein also affects our mood. Tyrosin, another amino acid found in protein foods, can increase levels of chemical dopamine and norepinephrine, which improves concentration, alertness and energy.

Examples of 'good brain foods':
Oily fish, chicken, turkey, lamb, mushrooms, green leafy vegetables, wholegrain (contain B3)
Bananas, potatoes, pulses, fish, nuts, avocado (contain B6)
Lamb, nuts, cheese, beans, shellfish (contain zinc)

I am as guilty as anyone for spending hours and hours learning about all the different foods, whats in what, what food is good for this, what food is good for that etc etc. This is another behaviour and symptom of our eating disorder. However, today I am posting this little bit of information so we can throw these facts at the eating disorder when it berates us for eating. WE NEED AND ARE ENTITLED TO FOOD. Our eating disorder often tells us that food has only one function-to put on weight. What a lie. Food is a natural basic need and we can and will use it to heal our bodies. Feeding our brain leads to good memory, good concentration and good mood. Sounds like a win win situation :)

Take care of you and your brain
M x