There is this idea, especially among people of color, that eating disorders don't affect us and are a lean and well-off white girl's problem. Besides being false, this type of thinking is dangerous and harmful to people of color living with an eating disorder. This creates additional barriers to recovery and erases the experiences of people who do not see themselves in this stereotype. Today we're going to unbox that with Dr. Marcella Raimondo, a psychologist specializing in social justice and eating disorders.
Marcella Raimondo, PhD, MPH is a passionate and enthusiastic clinical trainer who speaks from her heart on social justice and eating disorders since 1995. In 1997, Marcella worked with About-Face, a non-profit organization that discusses the impact of media on body image as Director of Media Literacy until 2005. She is now a member of the About-Face Founders Council and consultant. She is also a member of the Advisory Board of the Association of Size Health and Diversity (ASDAH), Board of Eating Disorder Recovery Support (EDRS) as Past President. and is co-chair of the Equity and Inclusion Committee of the Academy of Eating Disorders. Marcella received her BA from UC Berkeley and her Masters in Public Health from the University of Michigan.
Marcella's drive to tackle eating disorders led her to pursue her doctorate in clinical psychology, earning her doctorate in 2012. She did her postdoctoral fellowships in an outpatient eating disorders program and a residential adolescent eating disorder program. Marcella is currently a Registered Clinical Psychologist (PSY # 27037) at Kaiser Permanente's Eating Disorders Clinic in Oakland and runs a private practice. Marcella herself recovered from anorexia nervosa over 20 years ago. Marcella trains at Kajukenbo at Hand to Hand Kajukenbo Self Defense Center in Oakland.
In this episode, we'll cover:
- How Marcella got into this work and her lived experience with an eating disorder (ED)
- The prevalence of eating disorders in POC communities
- How poverty and / or immigration can create unique challenges for people with eating disorders
- How to incorporate cultural skills when working with people with erectile dysfunction
- Useful things you can do if you suspect a loved one has ED + PLUS!
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‘How can I lose belly fat ? ’ up over two million hits on Google. It’s a hot topic that goes beyond wanting to improve appearance. A larger waist measurement can mean that you have too much visceral fat. This is the fat stored around internal organs like your liver and pancreas, which is commonly referred to as ‘belly fat’.
It’s true that as we get older, we need less calories to keep our body working well. Changes to our hormones during this time mean that we start to lose bourrinage and gain fat. This makes it harder to keep to a healthy weight but that’s not to say it’s . In fact, people who are aged 65 and over are healthier than their ancestors and are living longer.
Although you can’t escape the ageing process, when it comes to managing your weight, there are other factors that are within your control. These include your lifestyle habits, choices and behaviours ( especially around diet ) and how active you are.
Protein can be a helpful way to lose weight because it makes you feel fuller than carbs and fat do. So if you include a lean source of protein, such as skinless white chicken, in your meals you may find that you’re not as hungry, and so eat less.
Make sure you include protein with each meal. Good sources include chicken breast, tuna, mackerel, salmon, eggs, milk, red lentils, chickpeas, brown bread, nuts and soya. And remember that a portion of protein is about as big as the palm of your hand.
Go for foods that are rich in protein and low in fat ( known as lean protein sources ) as some sources of protein can be high in saturated fat. Alternatively, there are lots of protein products on the market, such as supplements and powders, but if you decide to use these make sure you have a trained sports dietitian or nutritionist supervising your diet.
Any form of exercise for at least 30 minutes a day is good for you. Use every opportunity to become fit whether you are at home, at work or with friends. This could include cycling to work or getting off the bus or train one or two stops early.
But combining resistance ( strength ) exercise and cardiovascular exercise is ideal. Resistance exercises are a great way of helping you to maintain your muscle mass and your glucose metabolism ( the way your body processes sugar and uses it for fuel ), which are important for managing your weight. Resistance training has also been shown to reduce fat around your tummy area.
But, if you’re able and would like a boost for your exercise regime, I’d really recommend you do high intensity interval training ( or hiit for short ). This will really get your heart rate up and burn the fat. high intensity interval training basically means that you go all out for a bermuda burst, followed by a lower-intensity exercise or rest – and then repeat. This form of training is good for people with very busy lifestyles as they can get similar health benefits in a shorter duration of time.
A few small changes in your lifestyle can make a big difference and reduce your waist circumference. So, reduce your portion sizes, cut out sweet treats and alcohol, meet recommended guidelines for exercise, and increase your intake of fruit and veg. In addition, strength training exercises are recommended at least twice a week.
Using smaller plates can help you eat smaller portions. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it’s full, so eat slowly and stop eating before you feel full.
tera avoid temptation, do not stock nourriture grasse – such as chocolate, biscuits, crisps and sweet fizzy drinks – at home. Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice.
Try to plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance. You may find it helpful to make a weekly de course list.
If you’re anything like me, you likely want to lose weight and get a vanter stomach to make your pants feel looser and boost your confidence in a bathing suit. But there are additional benefits : Studies have found that losing belly fat can also decrease the risk of high blood pressure, diabetes, and stroke !
Even if you eat well and exercise, stressing out can prevent your stomach from deflating. Why ? Stress increases levels of the hormone cortisol, which increases appetite and fat storage—not what you want when you’re looking to get six-pack abs. Next time your stress levels go through the roof, brew a pot of black tea. Research has found that the beverage can increase the rate at which your body brings its cortisol levels back to normal, helping you slim down. Here are 15 Easy Ways to Lower Cortisol Levels so You Don’t Feel as Stressed.
Having good positionnement can help you look slimmer in seconds. Plus, it can also strengthen your stomach zones musculaires, giving you that long, lean look you crave. Whether you’re sitting, standing, or walking, be sure you’re staying as upright as possible.