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Tag: eating
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Social Anxiety or Agoraphobia?
Hey everybody. Happy Thursday! And when it's Thursday … what is it? I'm doing an FAQ video or things in the media. There are a lot of things in the media. Many of you have commented. Don't think that I have missed it. But I had a couple of good questions today that I wanted to address. And I've been doing some thinking about videos, and I think I'm going to do my journal topics as separate videos.
I find many of you have let me know that you really like those short, clip videos, where it's just something inspirational to kind of help get you through your day. So instead of doing two videos a week, now I'll do three. And I'll do a, you know, journal topic inspiration. So share your ideas! If there's anything that you've read about, heard about, saw on Pinterest or something tweet it to me, leave it in the comments below. And I shall make a video about that. So today I have two questions, and both of these are really good. So let's get going. First question says, "Hey Kati. First of all very nice video." This person's referring to the agoraphobia video I put out on Monday. If you haven't checked it out, you should check it out.
"I have a question. Describing the disorder you really focused on embarrassment connected to the possibility of getting out of a stressful situation. Does this feeling have anything in common with social anxiety? And if so, what are the main differences?" Because if you remember correctly in my video I talk about agoraphobia being an anxiety disorder. Now the really awesome thing about the DSM … cause I have to put a different book under my thing, because I had to use this to reference … is that it shares with you differential diagnoses, which is really the way of saying how is this different from the other disorders. Because a lot of them seem very similar. How do we differentiate between the two? And it says, I'm gonna read this to you, 'cause I tend to blab so sometimes it's good if I just read you what it says.
So with reference to social anxiety disorder, or social phobia, it says "agoraphobia should be differentiated from social anxiety disorder based primarily on the situational clusters that trigger the fear, anxiety or avoidance, and the cognitive ideation." So in social anxiety disorder the focus is on the fear of being negatively evaluated. If you remember when I've talked about this in other videos, social anxiety is when we fear what other people are thinking of us, what they might say to others about us, that we could be negatively evaluated by them. Agoraphobia is more about trying to get out, having a panic attack, being embarrassed about trying to leave. Now I see how these kind of go together, but you can also see how they're separated. The social anxiety is more about how we're perceived by others, where as agoraphobia is just the fear, like it says the fear or anxiety or avoidance because we worry about how we'll get out if we have a panic attack.
Or that it could be really embarrassing, because we might stumble, like try to get out really quickly. I hope that that makes it clear. If you need more clarification feel free to re-ask the question and I can blab some more. Okay. Question number two, "Hey Kati my therapist told me she'd like me to see a dietician." Uhh, she didn't! "Only I'm not sure I really need it." You never think you do. Sorry I'll stop with my commentary. "I do some eating disorder behaviors, but I still eat enough most days. And the behaviors are only there for a few days, and then I have other behaviors. Different behaviors that switch off and on. And I've only seen my therapist for two times now. And I've only really told her what went wrong. I don't want to waste peoples' time going to a dietician when I don't really need it." This got so much chatter on the website.
Holy schmollies, you guys really had opinions about this. So I thought, let's talk about it. Now seeing a dietician is good. It's something that we can all, all of us who have any kind of eating disorder behaviors. I know you're thinking but I don't really think I have an eating disorder. I only purge sometimes or I only restrict, but it comes off and on. I have a video from like I don't know … any of my OG's out there? It's like two years ago, my original FAQ video. I'm wearing like a teal sweater. It says FAQ on the thumbnail so just search. Well no you can't, because all of my videos would come up. But anyway it says FAQs. One of them is If You Think You Have an Eating Disorder You Probably Do.
Just let that wash over you for a second. Because I know it's hard, and we always think "But it's not that bad. I don't do it all the time. It comes and goes." Eating disorders are sneaky. They like come in, I feel like they're like ink in water, where all of a sudden the water is turned a whole different color. But we're like but it only just started this little. It's crazy. It can get in there, morph, change. As soon as you think you understand where it comes from and what it's doing, it's already changing to something else. And so even when we feel like "it's not bad enough to get more help" we still need to get more help. Because the sooner we get the help, the better. And seeing a dietician, whether we binge, whether we purge, whether we binge and purge, whether we restrict, whether we over exercise.
It doesn't matter. We're using any kind of eating disorder behavior, a dietician can really help. They're not going to make you get fat. They're not gonna make you eat too much food. That's part of their job. They're going to work with you to put together a plan, set goals with you, and they're going to check in with you. And they're going to challenge you, but it's all part of the process. Just like with the therapist, I'm not going to make you go all the way at once. Like we're gonna go through this, just, you know, get through all this shit and move on. That's not how it works. It's a process, and they're going to work with you. And I encourage all of you, when you're therapist says you know you should probably see a dietician, do it. They are really helpful. They are amazing. They will definitely help you manage those symptoms. They'll ask you the hard questions about food and what you think about food.
Because we know it's not about the food, but we're using food to cope. And so they will work on that spot with you so your therapist can help you better manage the emotional stuff. Together you get the best results, so don't think you have to be on death's doorstep to get help. Don't think that you have to be really thick in your eating disorder to get a dietitian to help you.
You can all benefit. If you're struggling with any eating disorder behavior please see a dietitian as well as a therapist. It gives you the best outcome. Promise. Okay. I love you all. I will see you, I'm not sure when I'll put out the journal topic video. You'll just have to subscribe, so you don't miss it. And then I will see you all on Monday. And some of you I'll see in New York. Yea! Okay, bye! Subtitles by the Amara.org community.
As found on YouTube
How to eat a heart-healthy diet
Hi I m Andrea Ho And I m Daphna Steinberg and we re Registered Dietitians in the Schulich Heart Centre at Sunnybrook Health Sciences Centre. Healthy eating is an important way to maintain heart health Over the next few minutes. We d like to share answers to some of the most commonly asked questions about heart, healthy eating. I have high cholesterol, Should I stay away from high cholesterol? Foods like eggs and shellfish. Cholesterol in your food actually has very little effect on your blood cholesterol. This is because your liver makes most of the cholesterol in your body. What affects your blood cholesterol most is the amount and type of fat that you eat. The best way to lower your blood, cholesterol is to choose foods that are lower in fat. Choose leaner cuts of meat, skinless, poultry and lower fat, dairy products and limit egg yolks, the yellow part of the egg to 3 per week. Shellfish like shrimp and squid, are a low fat alternative to eating meat and can be enjoyed once a week. Scallops mussels lobster and crab are very low in cholesterol and can be enjoyed as often as you like. There are a lot of different diets out there. Should I really be limiting my fat intake Fat has an awful lot of calories. Limiting your fat intake as long as you re, not replacing the calories with unhealthy calories can be helpful for achieving and maintaining a healthy body weight. The type of fat you eat can also affect your cholesterol levels, Saturated fats and trans fats can raise your LDL cholesterol or your lousy cholesterol. Foods that have saturated fats typically come from animal sources, so meats and dairy products generally have the highest amounts of saturated fats. Make sure to choose lean cuts of meat and skinless poultry and trim your meat of any visible fat Enjoy low fat, dairy products like skim or 1 milk and 0 yogurt Trans fat is primarily found in commercially processed foods. This type of fat is worse for your heart than saturated fat, so it s important to choose foods that are trans fat free Before buying any commercially processed foods, check the packaging to make sure it doesn t have any trans fat in it. Look for phrases like trans fat, free 0, trans fat or no trans fat Check. The ingredient list make sure that shortening or partially hydrogenated oil are not listed as ingredients. If they are pick a product that doesn t have these two ingredients listed, Avoid using hard margarine, which is high in trans fat, Instead use a non hydrogenated margarine, which is trans fat free and has very little saturated fat. What s the best oil to cook with Cooking oils are a good source of healthy fats called unsaturated fats. The best oils to use in your cooking are olive oil and canola oil. Even though these are healthy oils, it s still important to limit the amount of oil that you use when you re cooking Use heart, healthy, cooking methods, that don t need a lot of oil, Such as steaming poaching, baking, roasting and stir frying Avoid deep frying or Pan frying, Even if you are using a heart, healthy oil, your food will absorb too much extra oil during the cooking process. When you are adding oil to your cooking use, an oil spray or measure out the oil that you ll be using. I ve heard a lot about omega 3 being good for my heart, but I m not really sure what it is. Can you tell me more about it? Omega 3 fats are healthy fats that we need to get from food because our bodies can t make them. We need them to help, raise our healthy cholesterol and make our blood vessels more elastic. The best sources are from fatty fish, including salmon tuna, trout, mackerel, herring and sardines. You can choose fresh frozen or canned fish When you choose canned fish, make sure it s packed in water instead of oil. You should try to eat these types of fish at least twice a week. If you don t eat fish, you can also get omega 3 from walnuts, ground flax, seeds, chia seeds, pumpkin seeds and wheat. Germ. You can enjoy these nuts and seeds every day, but make sure that they re, unsalted and haven t been pre roasted in oil. I know that fruits and vegetables are healthy. Should I be focusing on anything else? Fruits and vegetables are packed with vitamins and minerals, and they re also a great source of fibre Fibre can help to decrease your cholesterol and blood pressure. It also helps you to feel full for longer which helps with achieving and maintaining a healthy body weight. Of course, fibre is also useful for keeping your bowels regular. There are two kinds of fibre Soluble fibre, which is especially helpful for lowering cholesterol and blood pressure and insoluble fibre, which helps to keep your bowels regular. It’s important to ensure you get both kinds of fibre every day. Foods that are rich in soluble fibre include psyllium oat products like oatmeal and oat, bran legumes and certain fruits and vegetables like apples, pears, berries, citrus fruit, broccoli, cauliflower and squash. Insoluble fibre is also known as roughage and can be found in whole. Grain breads cereals and pastas leafy vegetables like spinach and lettuce, and more colourful, fruit and vegetables like melons and peppers. If you re not used to eating a lot of fibre, start slowly and make sure to drink plenty of water to help prevent stomach upset, I don t have diabetes. Do I still need to watch my sugar intake? Sugar can be found naturally in food, or it can be added to food. Sugar is found, naturally in foods like fruit and milk products. These foods are healthy and should be enjoyed throughout the day. Added sugars include table sugar, honey, syrups and foods that contain added sugars. Such as sugar, sweetened beverages, desserts and sweetened cereals, Eating large quantities of added sugars can increase weight and increase the risk of developing heart disease, even in people who are not overweight. So it s important to limit the amount of added sugars that you eat. Having an occasional treat is fine, just remember that if you have a treat every day it s no longer a treat it s a habit. I think I need to cut down on my salt intake. How do I do that Salt contains sodium and eating too much sodium can increase your blood pressure. Sodium is found naturally in fresh foods, but more than 75 of the sodium we eat comes from processed and packaged foods. To cut down your sodium intake limit the amount of salt you eat by not adding any to your food at the table When you re cooking, only add a pinch of salt or instead of salt. Try adding flavour with dried or fresh herbs such as basil, thyme or rosemary, or try using a blend of herbs and spices, Choose fresh foods whenever possible and limit foods that have been processed pickled, smoked or salted. If you are using canned products, make sure to rinse them well under water first, The foods I eat are healthy, but I m just not sure how much to eat. Can you tell me more about heart, healthy portion, sizes Portion control is important for achieving and maintaining a healthy body weight. A simple way to do it is to follow the plate method Fill up half of your plate with vegetables. A quarter of your plate should include lean protein like fish legumes, skinless, poultry or lean meat. The last quarter of your plate should be high fibre starchy foods like whole grain, breads brown or wild rice, multi grain, pasta, potatoes with their skin still on or corn. Then you can round off your meal with a glass of milk and some fruit for dessert. Not every meal will fit into the plate method. What do you do on pizza night? Yes, there can still be pizza night, Just apply the same. Ideas Choose a pizza made with a whole grain, thin crust and topped with lots of veggies and some grilled chicken. Let that fill up half your plate Then have a big salad with it and enjoy some fruit for a sweet finish. What are some heart? Healthy tips for eating out When eating out choose dishes that have been prepared using heart, healthy, cooking methods. These include dishes that are steamed, poached, broiled, grilled, stir fried or baked Choose dishes with lean cuts of meat. Skinless, poultry, fish or legumes Choose dishes with higher fibre starch options such as whole, wheat or multigrain, pasta, brown or wild rice and sandwiches made with whole grain. Breads Ask to have your salad, dressings and sauces on the side, Choose non creamy, dressings and sauces And, of course, don t forget the veggies. We hope these tips will help you make heart healthy eating part of your lifestyle and daily routine. If you have any additional questions, please don t hesitate to let a member of your health care team know that you d like to speak with a registered dietitian