- "When I first came to Ramey and met Rachel, I was understandably tentative opening up to a stranger about such a painful thing like an eating disorder. However, Rachel approached the relationship at the same pace as me, and I quickly realized how safe and cared for I felt. She is professional and personal at the same time. She's my dietitian, but she is also my friend and ally. Each session with her is different, but I always have something to think about or work on when I leave, and no matter how hard it was, I always know that her intention is to help me get better. Though recovery has felt impossible at times, with Rachel as my provider and the Ramey team by my side, I know it will be a reality for me soon." -Recently Recovered Patient TF
Showing posts with label issues. Show all posts
Showing posts with label issues. Show all posts
Wednesday, September 18, 2013
Ramey Nutrition's Rachel Myhre, MS, RD, CD
Tuesday, July 16, 2013
To Blog Or Not To Blog ...
I went on a blogging hiatus while I tried to figure out the
delicate balance between recovering from an eating disorder and being
a kidney patient. Most of the time I end up shutting it all out by
compartmentalizing, putting it away in my head and just going through the
motions, staying in this weird limbo. How can I honestly say that I'm doing
everything I can to save my kidney when I still suffer from eating disorder? Am
I recovering? You bet your ass I am. But it isn't possible to just get over an eating disorder, simply because I now have a new diagnosis. If I could just get over it, I
wouldn't actually have an eating disorder and we'd be discussing a problem
that doesn't actually exist.
I'm not perfect and I'll call you a liar and
tell you that you don't actually know me if you think I am. But I'll do the
same if you don't actually think that I'm giving it my all and doing
the best that I can. If it were as simple as picking up a hamburger and going
to town on a plate of french fries then by all means, fire up the grill and
pass the ketchup ... but I think we all know it doesn't work that way.
Today I
met with my nephrologist (kidney doc) and received my referral to the vascular
surgeon for a preoperative vascular access/dialysis evaluation. I was also officially
referred for transplant. Transplant. AYFKM? I've been an eating disorder
patient my whole life (well 2/3rds of my life) and these are words that I
feel should not be in my vocabulary. I don't know how to be a kidney patient.
Scarlett says I have to separate the two, so I'm going to work on doing that.
Maybe the key to getting through this is realizing that I can be an eating
disorder patient working on my recovery AND a kidney patient starting the road
to recovery via dialysis and/or (hopefully or) transplant. It'll be kind
of like ... multi-tasking. Anyway, I think I'll stick to blogging during
this process because I do not want to lose ground in my eating disorder
recovery. I need to make sure I don't let my eating disorder become the way I
cope with my kidney and I also need to make sure that my eating disorder
recovery does not get lost to my kidney recovery. Let the multi-tasking begin.
What I do not miss about my eating disorder at this point in my recovery: Not having control over my thoughts. I love that I can break away from the eating disorder chaos in my brain and think about other things, future plans. I like that I can have day dreams about something other than an eating disorder related issue or thought. And I love that it happens naturally and I can experience what it feels like to have moments of freedom.
What I am not going to miss about my eating disorder once I'm recover(ed): Being denied a fun afternoon jogging around Greenlake with my friends and then going to eat frozen yogurt afterwards. When I'm recovered, I'm going to go to run Greenlake every day, and I'm going to run with a handful of crab cakes from Tom Douglas' restaurants, and I'm going to do it in neon green shoes, because I can.
Saturday, September 29, 2012
18 Surprising Dairy-Free Sources of Calcium: by Laura Schwecherl
18 Surprising Dairy-Free Sources of Calcium
Fun fact: Calcium is the most abundant mineral in the body, and is found naturally in a wide variety of foods and beverages and added to many others! (Hellooo orange juice.) But whether lactose-intolerant or sick of wine and cheese parties, there’s no need to rely only on dairy products for that daily dose of calcium. Here’s why we should get enough calcium — and all the unexpected ways to get enough of it.
Beyond the Dairy Aisle — The Need-to-Know
It’s no secret that calcium is vital for strong bones and teeth, but boy does it go beyond just that. This mineral also helps the body maintain healthy blood vessels, regulate blood pressure, and even prevent insulin resistance (which could lead to Type 2 diabetes)[1]. Adults should consume about1,000 mg of calcium per day (which you can easily in 24 hours from one glass of skim milk, one thick slice of cheddar cheese, and one cup of plain yogurt), yet most Americans still fail to meet the mark. According to one survey, only 16 percent of females ages 20 to 29 females get enough calcium!!![2].
The main calcium contenders are milk, yogurt, and cheese, but dairy shouldn't be the only dietary pit stop to fill up on this nutrient. Leafy greens, seafood, legumes, and fruit also contain calcium and many foods and drinks are fortified with the mineral. Just remember to try and pair non-dairy sources of calcium with vitamin D: The body needs vitamin D to help absorb calcium!
Craving Calcium? — Your Action Plan
Here’s a list of foods and beverages filled with calcium (no cows required!), along with recipes to help make them an everyday occurrence in a variety of meals.
Natural Calcium
Most Americans aren’t get enough nutrients through natural foods alone, and rely on enriched foods and supplements too[3]. So sail down the grocery aisle and stock up on these items, au natural!
1. Sardines: 321 mg (32% DV) in about 7 sardines fillets
There’s nothing fishy about sardines — they are one of the healthiest fish to munch on! Along with calcium, they also provide a hefty dose of omega 3’s and vitamin D. Try adding them to a Greek salad or eat em straight out of the can.
There’s nothing fishy about sardines — they are one of the healthiest fish to munch on! Along with calcium, they also provide a hefty dose of omega 3’s and vitamin D. Try adding them to a Greek salad or eat em straight out of the can.
2. Canned Salmon: 232 mg (23% DV) in ½ can with bones (which provides the calcium!)
To avoid putting a dent in the wallet, canned salmon is a great way to go. Here’s the catch: It’s the bones in canned salmon that hold all the calcium, so they need to be mashed up right along with the salmon meat for all the benefits! But don’t get turned off just yet — the canning process softens the bones so they easily break apart and are unnoticeable when mixed in with the rest of the can’s contents. For a boost of calcium and omega 3’s, try these salmon cakes.
To avoid putting a dent in the wallet, canned salmon is a great way to go. Here’s the catch: It’s the bones in canned salmon that hold all the calcium, so they need to be mashed up right along with the salmon meat for all the benefits! But don’t get turned off just yet — the canning process softens the bones so they easily break apart and are unnoticeable when mixed in with the rest of the can’s contents. For a boost of calcium and omega 3’s, try these salmon cakes.
3. Kale: 188 mg (19% DV) in 2 cups raw (chopped)
This superfood is filled with calcium and antioxidants, and is perfect to use as the base of any salad when shredded into thin strips. A kale salad with apricots and avocado is a perfect summer dish.
This superfood is filled with calcium and antioxidants, and is perfect to use as the base of any salad when shredded into thin strips. A kale salad with apricots and avocado is a perfect summer dish.
4. Black-eyed Peas: 185 mg (18% DV) in 1/2 cup canned
I gotta feeling this is not just a band. These beans are filled with calcium, potassium, folate, and more! Skip the fat-filled mayo and whip up this black-eyed pea spread to pump up any sandwich or appetizer.
I gotta feeling this is not just a band. These beans are filled with calcium, potassium, folate, and more! Skip the fat-filled mayo and whip up this black-eyed pea spread to pump up any sandwich or appetizer.
5. Blackstrap Molasses: 172 mg (17% DV) in 1 tablespoon
When the sweet tooth strikes, it’s best to go the natural route. Blackstrap molasses is darker in color and richer in flavor than regular molasses, and is filled with calcium, iron, and other vitamins. Plus, it’s a great sweet and flavorful addition to many dishes. Drizzle some on pancakes, or use it to make brown sugar.
When the sweet tooth strikes, it’s best to go the natural route. Blackstrap molasses is darker in color and richer in flavor than regular molasses, and is filled with calcium, iron, and other vitamins. Plus, it’s a great sweet and flavorful addition to many dishes. Drizzle some on pancakes, or use it to make brown sugar.
6. White Beans: 191 mg (19% DV) in 1 cup canned
Creamy and light, these legumes are a great source of calcium and iron[4]. Add them to a pasta dish with veggies, or skip the chickpeas and make your own hummus with white beans.
Creamy and light, these legumes are a great source of calcium and iron[4]. Add them to a pasta dish with veggies, or skip the chickpeas and make your own hummus with white beans.
7. Seaweed: 126 mg (13% DV) in about 1 cup raw
Fish aren’t the only, well, fish in the sea. Seaweed is full of calcium, fiber, and iodine, which helps with proper thyroid function[5][6]. Bring a bowl of risotto up a notch with this seaweed recipe. Feel like keeping it classic? Try your hand at a classic miso soup.
Fish aren’t the only, well, fish in the sea. Seaweed is full of calcium, fiber, and iodine, which helps with proper thyroid function[5][6]. Bring a bowl of risotto up a notch with this seaweed recipe. Feel like keeping it classic? Try your hand at a classic miso soup.
8. Dried Figs: 107 mg (10% DV) in 8 whole dried figs
For a sweet treat, this dried fruit packs an antioxidant, fiber, and calcium punch[7]. Eat em as a mid-day snack, or turn these delicious dried fruits into a creamy jam.
For a sweet treat, this dried fruit packs an antioxidant, fiber, and calcium punch[7]. Eat em as a mid-day snack, or turn these delicious dried fruits into a creamy jam.
9. Turnip Greens: 197 mg (20% DV) in 1 cup cooked (chopped)
This leafy green comes from turnip bulbs, and is filled with calcium, antioxidants, and folate, which could help improve mood. Sautee them as a side dish, or spice things up and make a turnip tart!
This leafy green comes from turnip bulbs, and is filled with calcium, antioxidants, and folate, which could help improve mood. Sautee them as a side dish, or spice things up and make a turnip tart!
10. Sesame Seeds: 88 mg (9% DV) in 1 tablespoon
These unassuming seeds are more than just a hamburger bun decoration. Sesame seeds can help lower blood pressure, reduce inflammation, and may even fight against certain cancers. Use their nutty crunch in a salad, or add to this sautéed spinach dish.
These unassuming seeds are more than just a hamburger bun decoration. Sesame seeds can help lower blood pressure, reduce inflammation, and may even fight against certain cancers. Use their nutty crunch in a salad, or add to this sautéed spinach dish.
11. Bok Choy: 74 mg (7% DV) in 1 cup
This versatile Chinese cabbage provides a hefty dose of vitamins A and C, along with calcium and fiber. Stir-fry bok choy with garlic and olive oil for a perfect side dish.
This versatile Chinese cabbage provides a hefty dose of vitamins A and C, along with calcium and fiber. Stir-fry bok choy with garlic and olive oil for a perfect side dish.
12. Almonds: 72 mg (7% DV) in ¼ cup dry roasted (about 20 nuts)
You’re nuts if you don’t grab a handful of almonds every now and then! They’re the most nutritionally dense nut, packing a crazy amounts of nutrients per calorie and ounce. Aside from calcium, they also contain potassium, vitamin E, and iron. Sprinkle on a salad or make your own almond butter. Just watch out for portion size!
You’re nuts if you don’t grab a handful of almonds every now and then! They’re the most nutritionally dense nut, packing a crazy amounts of nutrients per calorie and ounce. Aside from calcium, they also contain potassium, vitamin E, and iron. Sprinkle on a salad or make your own almond butter. Just watch out for portion size!
13. Oranges: 65 mg (6% DV) in 1 medium fruit
Orange-you glad we included oranges?! Full of vitamin C and calcium, enjoy this fruit as a mid-morning snack, or use its citrus flavor to brighten up any dish, like these honey-orange carrots.
Orange-you glad we included oranges?! Full of vitamin C and calcium, enjoy this fruit as a mid-morning snack, or use its citrus flavor to brighten up any dish, like these honey-orange carrots.
Fortified with Calcium
Fortifying foods with calcium has become a popular way to help people consume a balanced diet, but some studies do suggest eating foods with naturally occurring nutrients is the better route to take[8][9][10]. So just make sure you’re not only reaching for the fortified kinds!
14. Firm Tofu: 861 mg (86% DV) in ½ cup
We know what you’re thinking: What exactly is tofu? This meaty textured vegetarian alternative is actually made of dried soybeans that have been grounded up and boiled. It’s a great way to add lots of protein, little fat, and (of course) calcium to any meal! What’s on the dinner table tonight? Try thiscaramelized tofu.
We know what you’re thinking: What exactly is tofu? This meaty textured vegetarian alternative is actually made of dried soybeans that have been grounded up and boiled. It’s a great way to add lots of protein, little fat, and (of course) calcium to any meal! What’s on the dinner table tonight? Try thiscaramelized tofu.
15. Orange Juice: 500 mg (50% DV) in 1 cup
In moderation, fruit juice is a perfect pairing for morning pancakes or eggs! Enjoy a tall glass for calcium and vitamin C, or pour over a salmon fillet.
In moderation, fruit juice is a perfect pairing for morning pancakes or eggs! Enjoy a tall glass for calcium and vitamin C, or pour over a salmon fillet.
16. Soymilk: 300 mg (30% DV) in 1 cup
Cows milk not your cup of tea? Soymilk isn’t actually milk, so is a great option for people who are lactose intolerant. It also contains more protein than regular milk. Pour in a morning bowl of cereal or add to coffee with some cinnamon.
Cows milk not your cup of tea? Soymilk isn’t actually milk, so is a great option for people who are lactose intolerant. It also contains more protein than regular milk. Pour in a morning bowl of cereal or add to coffee with some cinnamon.
17. Instant Oatmeal: 187 mg (19% DV) in 1 cup
Many cereals and grains are now fortified, including our favorite morning breakfast. And while the instant kind doesn’t boast the same benefits as old-fashioned rolled oats, they’re a quick breakfast option that’s full of fiber and calcium. Just choose the kinds without added sugar!
Many cereals and grains are now fortified, including our favorite morning breakfast. And while the instant kind doesn’t boast the same benefits as old-fashioned rolled oats, they’re a quick breakfast option that’s full of fiber and calcium. Just choose the kinds without added sugar!
18. Cheerios: 114 mg (14% DV) in 1 cup
They’re touted for helping lower cholesterol, but Cheerios also pack a significant amount of calcium into our cereal bowl. Enjoy with skim or soy milk and sliced strawberries, or in home-made trail mixfor extra crunch.
They’re touted for helping lower cholesterol, but Cheerios also pack a significant amount of calcium into our cereal bowl. Enjoy with skim or soy milk and sliced strawberries, or in home-made trail mixfor extra crunch.
Tuesday, September 25, 2012
FIGHT CLUB!
Ramey Nutrition
Presents FIGHT CLUB!
Fight Club is an 8-week program
for men designed to tackle the toughest obstacles on the road to wellness.
Facilitating a community of support, Fight Club directs members to honestly
identify what they are fighting for (or against) and confront their current
strategies and tactics for achieving victory.
Kaitlin Todd, RD, CD will lead
group talk time on Mondays from 5:00 to 6:30PM followed by Boxing to release
issues and regain power physically and emotionally, which will be led by Jason
Steele from 6:45 to 7:30PM.
FIGHT CLUB
Monday, October 29th from
5-7:30pm
Monday, November 5th from 5-7:30pm
Monday, November 12th from
5-7:30pm
Monday, November 19th from 5-7:30pm
Monday, November 26th from
5-7:30pm
Monday, December 3rd from 5-7:30pm
Monday, December 10th from
5-7:30pm
Monday, December 17th from 5-7:30pm
We will be
available to support you during group and between groups by phone, email, and/or
individual appointment. Individual appointments are not a part of this Fight
Club group, but will be scheduled as recommended by your dietitian.
What’s been holding you back from
the passions in your life?
·
Maybe you’ve had a heart attack, stroke, knee
replacement or back surgery and have been challenged by unexpected physical
limitations?
·
Maybe your daughter has been restricting her
food intake for years and struggling to recover from Anorexia?
·
Maybe you consider yourself incredibly
disciplined with your food and exercise plan Monday through Friday, only to
find yourself binging on “forbidden” foods on the weekend?
·
Perhaps you go out of the way to avoid the
mirror because you are disgusted by what you see in the reflection?
·
Maybe you openly joke about your shape or size
only to beat others to the punch line?
Kaitlin Todd, RD, CD will lead
group talk time on Mondays from 5:00 to 6:30PM followed by Boxing to release
issues and regain power physically and emotionally, which will be led by Jason
Steele from 6:45 to 7:30PM.
If you have any questions or
concerns regarding Fight Club or any other service we offer, please do not
hesitate to contact us at:
Phone:
(206) 909-8022
Email:
Kaitlin@rameynutrition.com
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