QuestionHi, Mr. Haley!
First let me say that I am SO grateful to be able to address a professional with my concerns and whole-heartedly appreciate any knowledge/advice you could pass my way. Thank you so much for making yourself available via the internet! I know your time is precious, so I'll try to make it quick while still giving you information you might want to get a clearer picture of my situation.
I am a 26 year old female recoving from anorexia. I am 5'6.5'' with a fairly small frame, so I assume 115-120 lbs. would be a healthy weight for me to shoot for (based on BMI charts). I currently weight about 107 lbs. and am looking for a sound nutritional plan to add the weight my body needs in a healthy way.
In order for periods to return, I hear I need to add a degree of good fats. I was also told that in order to avoid gaining the weight strickly around my abdomen to avoid excessive carbs and go for more protein. I would really appreciate your take on these pointers I've received and how you would steer me in the direction of restoration and wellness.
Thank you so much!!!!!
AnswerHi Julie,
Thank you for your question, I hope I am able to give you some useful information.
According to the personal info you gave your BMI is 16.8 which is underweight, and you need at least 2010 calories to maintain this weight. I suggest that you also get your body composition which you can do at most health clubs, find one that uses a Tanita scale or other similar machine. Knowing your lean mass and body fat % would be very helpful as well and would be a better indication of your progress. It is much more personal than BMI.
I am glad to hear that you are recovering from anorexia! Keep up this great change you have made as it is so important for your future.
Healthy fatty acids are very important for your body to create important regulatory hormones. You can find these oils in salmon, flax (use milled as you will digest whole flax seeds), borage and primrose oil, and hemp oil, walnuts and almonds. Use hemp oil over salads or steamed veggies or in protein shakes and smoothies, never cook with this oil as it will become damaged easily in high temps. Use milled flax in yogurt, over cereal, or in a shake. Use walnuts and almonds as snacks or in salads or other meals. I also suggest a supplement created by Udo Erasmus called Udo's Choice, it is very well balanced and will be a good source of healthy oils for you as well as what you find in your daily diet. Try cooking with coconut oil rather than standard vegetable oils. Coconut oil can withstand high temps without damage and damaged oils create free-radical damage to your cells. Coconut oil is also anti-viral, and anti-bacterial as well and adds a fresh taste to your food.
Carbohydrates, including sugar, are used for energy and brain food. Any excess, unused sugar will be turned into fat for storage, cholesterol, or triglycerides. A consistent diet of high carb foods will lead to these conditions and is often manifested by weight gain around the middle/abdomen. Focus on low-starch, high-water vegetables such as lettuce, cucumbers, green beans, asparagus, celery, tomatoes, summer squash, broccoli, cauliflower, cooking greens, and peppers. Eat these foods often with either a protein choice such as chicken or fish, or a complex carb such as wild or brown rice. You can also choose sweet potatoes a few times each week. Get a vegetarian cook book so you can learn to cook vegetables in a variety of ways- avoid boredom! Please avoid high-protein diets, they are not healthy. You need complex carbohydrates for energy, do not avoid them. Look for a book called The Glucose Revolution, it will be a good start for you.
Also include an exercise program that includes resistance training to build lean mass which can help you gain healthy weight.
If you would like more info please contact me through my web-site. Also always keep your doctor up-to-date with your dietary plans.
