Atypical anorexia (AAN) is often an over-looked, misdiagnosed or under-treated condition.  Bringing attention to this eating disorder may validate any individuals who are suffering. While having disordered eating is difficult to acknowledge, it can also be helpful to know what it’s called.  Friends and family may benefit by being able to recognize the most common behaviors and symptoms noticed in AAN. The DSM5 recognizes AAN and defines it with all the same criteria as anorexia with one exception, the person does not present as underweight or emaciated. These individuals are still within or above a normal weight range.  Research shows atypical anorexia is just as severe and life-threatening and traditional anorexia.

So what behaviors may be recognized in people suffering with AAN?  Extreme food restriction, counting calories, counting fat or carb grams, refusing to eat entire categories of foods, engaging in food rituals during meals, skipping meals, denying feeling hungry, avoiding social situations involving food, having a rigid eating schedule, or repetitively making excuses for not eating. One may also deal with intense fear of weight gain, disturbance in body perception, and extreme emphasis is placed on body shape, size and appearance, .

Medical concerns and physical symptoms may include the following: malnutrition, low blood pressure, episodes of feeling light-headed and dizzy, bradycardia (low heart rate), irregular heart rhythm, bone loss, electrolyte imbalances, loss of menstrual cycle, psychiatric comorbidities (e.g., depression, anxiety, obsessive-compulsive disorder, self-harm or suicidal ideation).

To an unexperienced eye, this psychological disorder may be difficult to recognize. Atypical anorexia is a serious condition that can greatly impact someone’s, career, relationships, health and quality of life.  Don’t allow the stigma of what an eating disorder should look like to prevent you from finding the courage to get help.  We must look beyond body weight when diagnosing eating disorders; you cannot see an eating disorder by someone’s appearance.   If you recognize a loved one who may be suffering, approach them in a private setting.  With respect and compassion, share your concerns and encourage seeking professional support.  Freedom from this emotionally and mentality exhausting disorder does exist.   Hold onto HOPE, recovery is possible!

As November rolls in with cold temperatures, it’s the perfect time of year to celebrate Sweet Potato Awareness Month and enjoy the comfort and health benefits of this incredible super food!

Eating sweet potatoes is a delightful way to take care of your health!  These root vegetables are packed full of antioxidants, anti-inflammatory properties, and blood sugar-regulating nutrients. The orange-hued carotenoid pigments contain sizable amounts of vitamin A and the bioavailability of beta-carotene makes them a standout antioxidant food.  Anthocyanin is a pigment present in this tuber that can play a role in reducing inflammation related health problems. This root tuber draws upon below ground resources to feed the above ground parts of the plant.  They are excellent sources of vitamin C, full of manganese, magnesium, copper, niacin, choline, calcium, potassium, iron, vitamin B6 and fiber.

It is a misconception that starchy root vegetables should be avoided if one wants to maintain healthy blood sugar levels.  In fact, sweet potatoes been shown to potentially improve blood sugar regulation due to their high fiber content and a protein hormone called adiponectin which serves as an important modifier of insulin metabolism.  Despite their sweetness, they have a low glycemic index which means they do not cause a sudden spike your blood sugar levels.

Other unquie benefits include improving digestive health, improving cardiac function, boosting immunity, improving eye health & vision, improve brain growth & development, improve memory,  boost fertility and help fight cancer.

There are a large variety of ways you can prepare sweet potatoes including steaming, grilling, twice-baked, stir-frying & baking.  Rather than smothering them with copious amounts of sugar and fat, learn to appreciate the natural sweetness and experiment with cinnamon, nutmeg, ginger, cumin, balsamic, sage, garlic, orange zest, pumpkin seeds, rosemary & thyme.

Ten fun facts to share with your friends & family this year at Thanksgiving:

• Sweet potatoes are flowers and in the morning glory family.
• Yams and sweet potatoes are not even distantly related; they are in two different botanical families. Yams are related to grasses and lilies.
• NC is one of the states with the highest production of sweet potatoes.
• In 1995 was declaired NC’s state vegetable.
• Some sweet potatoes are purple due to an abundance of a pigment called anthocyanin.
• There are approximately 400 different varieties of sweet potatoes nationally and about 25 varieties available in the US.
• The antioxidant activity in purple sweet potatoes is > 3 times higher than a blueberry.
• You can eat the leaves of the sweet potato plant.
• More than 250 billion pounds of sweet potatoes are produced globally.
• The average American eats more than 7 pounds of sweet potatoes annually.

Coronavirus is a virus that causes an infection in your nose, sinuses, or upper throat and can range from mild to severe symptoms. We know those with compromised immune systems are more likely to be affected. Avoiding people who are sick, washing your hands and avoiding touching your face, mouth & nose are all great methods to protect yourself, I’m here to help you take it to the next level and really give your immune system a boost!

Here are 7 helpful ideas to ramp up your body’s own immune system: 

• • Vitamin C  We can boost the immune system with a vitamin C regimen of 1,000-2,000 mg per day which may reduce severity of symptoms and shorten the duration of the illness. Consuming adequate produce is simple way to boost immunity since colorful fruits and veggies are loaded with Vit C and other antioxidants. A few favorites to add are citrus fruit, berries, kiwi, cabbage, broccoli, pumpkin, kale, sweet potato, brussel sprouts, apples, peppers and spinach.
    You could also supplement with Emergen-C or Airborne.
  • Probiotics  Include in your meal planning a healthy level of good bacteria. Incorporating probiotics is valuable in restoring levels of these healthy bacteria in our body to protect us from infection.  Your gut 70-80% of your immune cells.  A quality probiotic supplement is recommended but remember to always take after antibiotic use. Introduce fermented foods into your diet such as tempeh, kimchi, kefir, yogurt (make sure the label says it contains “live active culture”) and sauerkraut.
  • Water  We experience fevers because the body’s defense mechanism is heating up in effort to kill the virus. This can cause loses of vital fluids, especially if you experience vomiting & diarrhea, so it’s crucial to be hydrated. Keeping the kidneys hydrated will naturally support the immune & lymphatic system.
    Our lymphatic system filters out foreign invaders and is comprised of mostly water. Since our lymphatic system and immune system work synergistically,
    it’s imperative to keep drinking those fluids to keep everything moving smoothly.
  • Sleep  Physical exhaustion is a common symptom of an illness. Light meals such as chicken or veggie soup with homemade bone broth let the body divert it’s energy to the
  • healing process rather than straining to digest a large meal. Let yourself rest to allow your body to recuperate. Good sleep cycles help the immune system work well.
  • Food Is Medicine  Reach for garlic & onions (which will also keep your friends 6 feet away)! It helps your body suppress infection while enhancing immune function. These two powerful foods are antibiotic, antimicrobial, antiviral and antibacterial.  Ginger is a powerful anti-inflammtory, antioxidant with antimicrobial effects. It is a muscle relaxant and may have the power to reduce coughing & inflammation. Add 1-2 tsp of raw honey to ginger tea. A cough can be a good thing; your body is trying to get rid of mucus that may be collecting in your lungs. However, a persistent cough may be annoying if it keeps you up at night. Ginger can help with nausea too.  Season your meals with oregano & thyme. Oregano has antiseptic and antibiotic properties .
    Thyme is also an antiseptic and promotes expectoration making it an excellent excellent remedy for respiratory infections & coughs.
  • Supplements  Down to Earth Has an essential oil called Burglar Blend which is a great anti-bacterial, anti-viral combination to use in a diffuser to combat airborne illness & bacteria.  Lovey’s Natural Foods Market has organic Elderberry juice for an herbal immunity booster.
    Gaia Herbs online offers Immune Shine which is a powerful blend of wild mushrooms, chaga, elderberry & ginger.
  • Sunshine  Spend time in the sunshine.  Our skin makes Vit D when exposed to sunlight.  Vit D deficiency is linked to increased susceptibility to illness. Sunlight  directly activates key immune cells by increasing their movement. Sunlight is germicidal and there is evidence it can kill viruses.  Fresh outdoor air is a natural disinfectant so if you don’t deal with seasonal allergies, spend some time taking deep breaths outside and enjoying the warmth of some sunlight on your skin.

Robert Urich states “A healthy outside starts from the inside!”
Please join me in nourishing our own bodies so we can come together and take care of one another during this stressful time.

The Heart.  We can love deeply from the bottom of it or experience breath-taking heartache.  We follow our heart. Our home is where the heart is. It beats, it can bleed, it can palpitate, it endures happiness & sadness.  It communicates with our brain via > 40,000 neurons that sense, feel, learn and remember.  But how do we take care of this extraordinary organ, literally?

The CDC predicts an alarming one in four people will die from heart disease this year and estimates that someone has a heart attack every 43 seconds in the US.  Every 90 seconds someone dies from a heart related disease making it the leading cause of death in the world.  It is estimated that over 80 million in the US suffer with some form of heart disease.  Inflammation, infections, poor immunity, obesity, diabetes, over-eating, hypertension, physical & emotional stress are primary contributors to heart disease.  I come with good news, heart disease CAN be prevented with a little love.

One way to love your heart is by finding creative ways to incorporate bitter flavors into meal planning; this flavor strengthens the heart, improves immunity and digestion.  Some suggestions include eating kale, parsley, broccoli, brussel sprouts, arugula, endive, artichoke, rosemary, ginger, pure cocao, citrus fruit or dandelion.  Yes, I’m referring to that pesky super-food weed in our backyard.  If munching on this isn’t appealing, try brewing a cup of dandelion tea.

There are an array of foods that make the heart happy and prevent disease. Garlic lowers blood pressure, reduces LDL & triglycerides and prevents infection. Wild blueberries, pomegranate seeds & cranberries prevent oxidation, improve immune function, ward off built up of plaque & preserve capillaries. Wild salmon reduces clotting & inflammation while improving mood & energy levels.   Ironically, numerous red foods that may even mimic the appearance of the heart play a role in heart health, these include: tart cherries, tomatoes, strawberries, beets, kidney beans, red lentils, red potatoes, apples & watermelon.

Loading the heart up with lots of sugary treats can promote inflammation and decrease immunity so this Valentine’s Day, I challenge you to love your own heart and your loved ones in a creative yet healthful way.  Nourish the heart with a scrumptious healthy meal, a little dark chocolate for dessert and indulge in some sweetness by doing things that make you happy, connect with your community, hug people, have a heart to heart conversation,  take a walk in the sunshine, hold hands, forgive, listen with compassion and find gratitude.

Love your heart and it will take good care of you for a long time!

November is National Diabetes Month – making it the perfect time to set the record straight about CARBS.

Carb-phobia came in like a wrecking ball replacing the previous diet monster fat-phobia. No wonder this is confusing, modern science can drive you crazy with conflicting messages.

Did you know someone in the world dies from complications associated with diabetes every 10 seconds?  Diabetes is one of the top ten leading causes of U.S. deaths. One out of ten health care dollars is attributed to diabetes. We need to take this seriously. Diabetes is a condition where the body either does not produce, or cannot properly use, insulin.

For thousands of years, grains have been healthfully eaten by much of the world’s populations, including diabetics. Getting healthy is never about deprivation; the secret is not in elimination but quality and moderation.  Traditional whole grains and quality carbs contribute to a good night’s sleep, create a balanced feeling in the body, reduce inflammation, satisfy hunger, improve digestion & promote smooth bowel movements, improve mental clarity & cognitive functioning, support metabolism, and help regulate blood sugar levels. Yes, you heard me, eating high quality carbohydrates in moderation actually helps regulate blood sugar levels.  American eating habits tend to include over-indulging in large portions of highly refined sugar carbs. But, this doesn’t make all carbs bad.

Here are some things you can do to help manage or heal your diabetes:

Limit the amount and frequency of consuming sugary treats (such as cakes, candies and soda).
Eat plenty of vegetables, legumes, whole grains; these foods are rich in fiber which helps regulate blood sugar levels (such as  beans, lentils, carrots, cabbage, parsnip, sweet potato, squash, popcorn, leafy greens, whole grain breads, barley, quinoa, oats, polenta, and wild rice).
Drink primarily water.
Do something active everyday.
Eat fermented foods to help support and rebuild gut health.
Chew your food well, digestion begins in the mouth.
Reduce stress.

Do you want to learn more about the best foods to nourish the body if you have diabetes? Schedule an appointment with one of our dietitians who can help you learn to love and respect your body with real food.

Chaundra Evans, RD, LDN, CEDRD-S is a certified eating disorder registered dietitian and recognized by the International Association of Eating Disorders Professionals as an expert dietitian who can supervise other dietitians pursuing the credential. Additionally, Chaundra is certified in adult weight management and a member of the American Society of Metabolic and Baratric Surgery. 

The National Eating Disorder Association coined today, May 6, the first No Diet Day and we are happy to participate in rejecting diet culture!

Do you feel inundated with food and diet recommendations?  Should I eat small frequent meals to keep my metabolism going or should I consider intermittent fasting?

Are you confused with conflicting messages about what to eat?  Should I choose a primarily plant-based diet or jump on the low-carb band wagon eating large portions of meat?

Consider getting away from these confusing messages, black and white rules, and the latest restrictive diet that is likely not based on scientific fact.  Learning to become a more mindful eater and taking the non-diet approach can take time, perhaps professional support, and a new language.  Let’s take a closer look at what this new language looks like….

Common words circulated in diet-oriented thoughts include: calories, points, temptations, rules, rigid, portion size, willpower, fear, guilt, deprivation, skinny, failing, and feeling in or out of control.

Mindful eating thoughts include: nourishment, flexibility, hunger, learning, trusting, freedom, pleasure, aware, insightful, experimenting, quality, fuel, nourishment, and feeling in charge.

Our bodies have an incredible ability to communicate with us and self-regulate; I encourage you to turn inward to listen to how your body is communicating with you.  You can learn to trust yourself. Our bodies may ache for movement and stretching… honor this. Our bodies have internal cues of hunger and satiety, thus allowing you to determine when and how much to eat.  Listen to your body and how it feels after eating certain foods, be curious rather than judgmental.  Use nutrition information as a tool rather than a weapon.  Being perfect isn’t necessary, learn from your choices.  Discover ways that your body talks to you.  Crave feeling good and be willing to take small steps in that direction.

Compassion, love and kindness are essential in any healthy relationship; bring them to the relationship your building with food and your body. Then, you’re on the track to a non-diet approach.

Chaundra Evans, RD, LDN, CEDRD-S is a certified eating disorder registered dietitian who specializes in mindful eating, a non-diet approach to weight management, and helping people find a healthy relationship with food. 

Endless to-do lists, financial strain, dreading family functions, feeling lonely, fear of holiday weight gain, experiencing mental and emotional exhaustion with a full calendar can rob us from our happiness during the holidays.  Mindfulness is a century old Eastern concept that is well known to gift us with more peace.  Mindful eating means paying closer attention to your body, habits and triggers.  I’d like to share a few tips to find more joy and treat your body with respect this year.

Gracefully arrive to the meal.  Food represents the gift of energy, effort and life.  No matter what personal or faith-based beliefs you have, find some words to cultivate gratitude either silently or aloud prior to eating. Before diving into the meal, pause and reflect both inward and outward.  Enjoy the food with attention and appreciation.  It has a powerful ability to nourish your body while you experience pleasure.

Let go of the rules.  It’s OK to get seconds and it’s OK to leave food on your plate.  Using your sense of appreciation and gratitude for the food, reflect inward to your stomach cues with intention to eat an amount that gets you comfortably full.  Make food decisions from a place of wisdom and acceptance rather than habit or obligation.  Listen to what your stomach tells you.  Find what works for YOU rather than doing what you think you “should” do.

Stay present.  Appreciate the holiday food by recognizing the taste, flavor, texture and smells.  Become aware of your choices without judgement.  Compassion and empathy are the remedy for judgment.  Mindful eating can mean eating with a deep awareness of what we are eating and why we are eating.  Be curious of what comes to surface, it may be worth investigating later.  Allow yourself to have a thought or experience an emotion without having to react to it.  Be aware of your surroundings, urges to eat out of obligation as well as emotionally driven cravings.  Be aware of various degrees of hunger; mindfulness works best when we avoid the ravenous stage of hunger.

Practicing mindfulness brings an opportunity to experience food as an enjoyable source of nourishment, something to welcome and celebrate.  Consciousness is an essential ingredient to your well-being.  Eating mindfully is a journey and takes practice; expect yourself self to slip up from time to time.  The key is not giving up when you stumble.  Be kind to yourself and keep learning; progress no perfection. I challenge you to be more mindful this holiday season and you may just feel more merry.

Chaundra Evans, RD, LDN, CEDRD-S is a Certified Eating Disorder Registered Dietitian and an approved supervisor for the International Association of Eating Disorder Professionals. She helps her clients build a healthy relationship with food and improve their eating habits using a non-diet approach. If you’re looking for this type of nutritional support from a nutrition professional, call our office at (910) 790-9500  today to schedule your appointment. 

Did you know your genetic make-up has a significant role in the body’s ability to maintain, lose or even gain weight? Your body’s distinctive DNA profile has a strong influence on your ability to respond to specific diets. Each person’s unique body metabolizes foods differently and now you can learn more about your genetic influences. A universal break down of macronutrients (carbohydrates, protein & fats) may work for your neighbor but not for you. This cutting-edge science-based approach squashes the old school mindset of one size fits all.

Chrysalis is thrilled to announce that we are now offering genetic testing to aid in weight management. Personalized testing allows your dietitian to be more precise in making detailed recommendations on what YOU need to eat to feel your best! While this cannot take the place of making reasonably smart choices, learning to portion, listening to your body, incorporating variety and eating intuitively, these results will certainly give you confidence that you are focusing on a plan designed specifically for you.  To learn more, check out this link from Psychology Today: https://www.psychologytoday.com/blog/the-athletes-way/201607/study-genes-may-determine-what-diet-works-you?eml

Our test kits focus solely on those genes that are related to your body’s ability to process food, nutrients and respond to exercise. If you are eager to learn more about this, call Chrysalis @ (910) 790-9500 to schedule an appointment with one of our registered dietitians. If you’re an existing client, just stop by the front desk to order a kit to take home, then you’ll collect your DNA via a cheek swab and send it off in a pre-paid package. The certified lab will analyze 48 genetic markers, finally you will schedule an appointment with a dietitian to review your report in depth.

It’s that simple!  Let us help you better understand your unique body and develop an eating & exercise plan ideal for you!

It’s holiday time again where we were flooded with excessive goodies, tempting aromas and multiple food-focused commitments.  Let’s brainstorm a few ways to make this wonderful time a year pleasurable and nutritious!

Choose to focus your attention on friends and family; they are some of the most important gifts in our lives.

Choose to socialize away from the sight of food.  This will help you not graze and avoid mindlessly munching during the event.  Change your environment by stepping outside, putting your napkin on your finished plate or sitting with your back to the food table.

Choose to bring a healthy dish to the gathering; it can still be seasonal and fun such as pumpkin dip made with yogurt, shrimp cocktail or a veggie tray arranged as a turkey or Christmas tree. Pinterest has ample ideas to help you be creative.

Choose to be mindful.  Appreciate the smells, textures and flavors; savor each bite.  Pay close attention to your body’s signals.  Our holiday foods are special, eat them that way.

Choose to say “No thank you” to food pushers.  Eat the type and portion of food that makes you feel good physically.  Don’t feel obligated to eat it because it’s left on your plate or someone made it for you.

Choose to keep your normal routine with eating before and after events.  This will help you feel more in charge of portioning and getting the right amount that makes your pouch feel comfortably full. It will also help maintain healthy blood sugar levels and metabolic function.

Most importantly, choose to embrace your body through the holidays.  Celebrate all your successes, non-scale victories and the best gift of all, your health!

“The moment you start acting like life is a blessing, it starts feeling like one.”