Category: Uncategorized

by Libby

Everyday Eats {June 2024}

This past weekend was filled with lots of family time between celebrating my cousin’s wedding and also my mom’s 60th birthday! It was crazy hot and humid for Michigan during the second half of June, and finally the extreme heat broke for the most perfect weather on Monday! My mom and I spent the day at the pool (Monday was her actual birthday) and it was fabulous.

Other weekend features included filet mignon two days in a row (with how the events lined up — probably a first for me? lol), the best strawberry shortcake (see below!), and the busyness of going to/from family events. And now July 4th is already next week! I’m not a huge summer person in general so I don’t really mind that it tends to go by fast.

How is your summer going so far?? How do you feel about summer??

What I DO love about summer is all the fresh in-season produce. Can’t be beat!

That being said, let’s get to plenty of June delish summer eats! 

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by Libby

Benefits of Eating Regularly (3 Meals & 3 Snacks)

Today I wanted to do a post on some key reasons why eating regularly is beneficial – both from a nutrition and a relationship with food standpoint.

By “eating regularly,” I’m talking 3 meals and around 3 snacks per day, every 3 hours or so. Some people may prefer/need more like 2 or 4+ snacks, and some people eat a little more often or go a little longer in between meals, depending on hunger cues/personal preferences/schedules each day. BUT, I find these rules of thumb for regular eating rhythms tend to work well for pretty much everyone. (Since they are based on human biology & psychology!)

As an example (everyone is different!) you can see how I might incorporate 3 meals & about 3 snacks in my everyday eating here.

Oftentimes, a client will come to me eating only 2-3 meals per day and no snacks. Snacks might be viewed as “bad,” and the thought of eating more regularly may at first seem anxiety-inducing or counterproductive. However, it’s common that the client is experiencing a range of symptoms that can be vastly improved upon with regular eating rhythms.

These symptoms may include bloating, constipation/diarrhea, obsession/preoccupation with food, binge eating, chaotic eating, difficulty noticing or listening to hunger/fullness cues, lack of hunger cues, slowed metabolism, imbalanced hormones, feeling addicted to food, and more!

Once we begin to understand more what is going on and start to make gentle shifts towards more regular and balanced eating, these concerns start to improve.

Let’s explore some of the main reasons why I recommend eating regularly! (3 meals and ~3 snacks)

Benefits of eating regularly: 

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by Libby

Summer Reading List Ideas

We are well into June — how is your summer going so far??

It seems like every year summer seems to fly by. My life has felt all over the place lately, and I keep having these weird moments where I remember that we are already into June! My mind is still frozen in April mode.

SO — reminding myself it is time to enjoy all the summer produce, all the sunshine, and all the outdoor time with friends and family before I miss it all!

That would certainly be sad. We only get so many sunny days each year in Michigan!

Summer can ALSO be a great time to start reading a bit more! Whether it is at the beach, by the pool, in your backyard, or simply all comfy before bed (like I prefer!), reading can be such a nice way to get your mind off stressful things in life, dive into a topic you are interested in, or learn from the experiences and stories of others — whether real life (memoir, biography, etc) or through fiction.

Below I have 10 ideas for books to add to your (actual or hypothetical) summer reading list! Some of these I have read before, and others I am hoping to read in the coming months.

I’ve compiled a mix of books below — food/body image-related, emotional health-related, one fun fiction read, and a couple of memoirs! Maybe 1 or 2 of them will resonate with you as far as something to check out in the months ahead. 🙂

Note: While I do recommend the mental/emotional health-related books below, I don’t agree with 100% of the thoughts in said books! That is probably obvious, as rarely will we find a book that we wholeheartedly agree with 100%. Most things aren’t that black/white. That being said, I still find them to be useful and helpful in many ways and would read them again / recommend them to others. (With my mini caveats) :). 

Summer Reading List Ideas:

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by Libby

Ideas for Increasing Food Intake in Anorexia Recovery

One of the most challenging parts of anorexia recovery (specifically the weight restoration phase) is the AMOUNT of food that it takes to physically recover / get to a healthy-body-weight-for-you.

Clients I have worked with are often shocked by how much they have to eat to start gaining weight. It takes a LOT OF FOOD.

Most of the food/caloric intake early on in recovery is going towards normalizing your metabolism and bodily processes. This alone takes quite a bit of food before any weight gain will even be happening.

Eating this much can be quite difficult (to say the least). Your stomach and GI tract aren’t used to handling this quantity of food, so there is often significant discomfort. It can be hard mentally to increase your food intake that much and to be gaining weight as your goal when everyone else around you seems to be striving for the opposite.

What’s more, another challenge can be thinking of ideas to increase your intake when it comes to restoring weight efficiently and effectively. I’m guessing you don’t want to be in the weight restoration phase for forever!

You might be feeling…

  • Tired of thinking of yet another snack or breakfast idea
  • Unsure of how to get more “bang for your buck” by focusing on calorically-dense options
  • Like you don’t even enjoy food right now, so it’s hard to be creative

That’s where my comprehensive list for ideas to increase your food intake comes in!

Bookmark this page and come back to it as you find yourself feeling stuck, in need of a new idea, or in need of a little extra inspiration in your anorexia recovery journey. As someone who has been in your shoes, I am here for YOU!

(Note: If you aren’t already eating my recommended 3 meals and at least 3 snacks, you might want to start with this post first!) 

Ideas for Increasing Food Intake in Anorexia Recovery:

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by Libby

How to Structure Meals & Snacks

Today I wanted to do a post sharing about the basic “meal structure” that I use in my own personal life and that I often talk about with clients.

Don’t be scared by my use of the words “meal structure” … this is a very loose, flexible, simplified approach to balanced eating!

I find that most people tend to do well having some sort of structure to their eating. Now, I’m all about eating something random when the mood strikes, but I do think it’s generally helpful to have some regularity and basic structure instead of winging it each day as far as food goes.

Not only will your meals likely be more balanced and nutritious, but it also can take a lot of unnecessary mental energy trying to spontaneously “reinvent the food wheel” each day. Without some intentionality to our eating, we are also more likely to under or overeat.

Libby’s Basic Meal Structure:

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by Libby

Why 1200 Calories a Day is Not Enough

“1200 calories a day” is the number I often hear thrown out there by clients or friends who may be unhappy with their bodies and trying to lose weight.

Today we are having a brief chat about why that number is MUCH too low, and why you should be eating significantly more!!

Before we get started — let’s be clear,  I don’t “think” or “talk” in calories pretty much ever. I don’t find that generally useful in my personal life or nutrition counseling work. I suppose I could ballpark guess, but I don’t have any exact idea of how many calories I might eat in an average day.

I also don’t care, besides from the fact that I want to be eating enough for my body and activities! What’s more, calorie labels are estimates and are able to be put on products with the assumption that there is up to a 20% margin of error. (All the more reason to not be paranoid if you count calories and find yourself panicking for eating slightly more than your self-prescribed limit…).

If you find yourself trying to eat 1200 calories (or under), I do know that that is almost certainly NOT enough food for your body.

1200 calories is the general estimate of what it takes to sustain doing nothing all day… basically if you or I were to lie in bed all day and move as absolutely little as possible, our bodies would still need about 1200 calories just to breathe, digest, and sustain normal life.

To be clear, this is what our bodies need to function without any exercise, walking around, going up/down stairs, doing household chores, working / expending mental energy, and all the various other things you might do throughout the day!

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by Libby

Everyday Eats {May 2024}

Happy Wednesday! We are back from our trip and getting back into the rhythm of the normal work week this week.

In today’s post, I have some trip highlights to share as well as lots of delicious May eats! (Mostly from the trip).

Can you believe it is already Memorial Day Weekend this upcoming weekend?? It is crazy to me how fast the year is flying by! I am going to my grandparents’ house on the lake on Saturday to help my dad with some different outdoor projects, and then we have a picnic with our church on Monday. Do you have any fun plans for the long weekend?

It has been so hot and humid this week in Michigan, it feels like it is well into summer!!

Recapping some tasty May + Idaho trip eats! 

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by Libby

Glimpses of My Week & Some Daily Eats

Hello friends!

How is your week going so far? I think May + June and September + October are my favorite months! I love ALL the long stretches of sunshine I can get… plus the beautiful trees in either peak spring or fall.

I’m sharing a general life post today with some glimpses into a typical week for me… most things in my life tend to be pretty low-key and simple.

I tend to like a lot of routine and simplicity but also need a hefty dose of adventure thrown in there too in order to feel energized and inspired. I very much resonate with this concept of being a “high sensation seeking and highly sensitive person.” (You can also read more about high sensitivity in my blog post here.)

Speaking of adventure and sensation, this week we are perusing and adventuring around Idaho! So this post reflects aspects of a typical week (last week) back at home in Michigan.

Catching up on last week:

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by Libby

Ways to Increase Motivation in Anorexia Recovery

Recovering from anorexia is a long, challenging process. While it is normal (and okay!) for your motivation level to ebb and flow, it is vital to your recovery success that you work to keep your motivation as high as you can, more often than not.

If you are at the beginning of your recovery journey, you may have very little motivation right now. Anorexia is especially unique, when it comes to mental/physical illnesses, in that when we are stuck in it we don’t generally want to get better! (There are a variety of reasons for this, and this contributes to the danger/lethality of anorexia).

However, given that you are reading this blog post, I’m guessing that at least a small part of you does want to get better. Great – let’s start there! We can work with any ambivalence and hesitation you are feeling over time, no matter how strong. This is also normal.

On the other hand, if you are already full-force into your recovery journey, then hopefully the ideas in this post help you to keep building on and maintaining your motivation.

Ways to increase motivation in anorexia recovery: 

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by Libby

Exploring Reactionary Gaps in Compulsive Eating

One concept that I find it can be helpful to explore when it comes to compulsive eating is this idea of a “reactionary gap.”

(Note: this is a term I’ve adopted from the Binge Eating Therapist. Explore her YouTube channel and podcast if you haven’t already!! I love her material.)

A reactionary gap is a bit of emotional/mental space created by any tool, situation, check-in, physical distancing, environmental set-up, or other strategy. Its purpose is to help you take a mindful pause, with the goal of making at least a slightly more present, less compulsive food choice.

It is NOT about whether you say “yes” or “no” to a food, but about making a food decision from a more grounded, more peaceful, less conflicted, and less compulsive place.

You likely already use a variety of “reactionary gaps” without really thinking about it or labeling it as such.

A few everyday examples might be:

  • Keeping most of your snack-type food in the pantry instead of all out on the table or counter
  • Pausing after an initial serving of dinner to decide if you want more before automatically going for seconds
  • Eating seated at the table instead of standing
  • Not keeping a box of chocolates on your work desk

IMPORTANT NOTE! There is nothing “inherently wrong” with any of my so-called everyday examples. They may or may not resonate with how you prefer to go about eating / what works for you. Maybe you like to keep a box of chocolates on your desk and that works well for you, it doesn’t feel compulsive, and it is something you enjoy. That is perfectly fine! What we are talking about here is managing compulsivity in eating. Feeling compulsive with food looks different for everyone and is going to be triggered by different dynamics and different situations for each of us.

So, before we get to thinking about how you might benefit from thinking about this idea of a reactionary gap to help with any compulsive eating in your own life, let’s first chat about my three main reactionary gap caveats!

My Main Reactionary Gap Caveats:  (more…)

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