Reasons to see a therapist

What all women should know about iron

Keep these healthful eating habits in mind

Do you lack energy? Check out this check list

How to Choose a Therapist

Questions to ask:
1. Do you have experience with eating disorders/eating issues?
2. How do you approach size and self-acceptance?
3. How do you work with body issues?
4. Are you familiar with the non-diet approach? Do you advocate this?
5. What % of women do you see with eating disorders/eating issues?
6. Can you give an example of your approach to this concern...
(Your example)
7. What is your philosophy? What approaches do you use?
8. Description of your experience and education.

You may wish to meet with the therapist a few times before you decide if you are a good match. If you are feeling uncomfortable, is this because the match isn’t good or because you are being challenged in a helpful way? Trust and rapport are important in the therapeutic relationship.

Reasons to seek a therapist:
1. Feeling “stuck”. Repeating unhelpful behaviors-- not being able to change.
2. Noticing poor self-care and lack of motivation.
3. Unresolved emotional issues
4. Past wounding
5. Depression, perfectionism, compulsive behavior, stress and anxiety
6. Self-knowledge and personal growth
7. Recovering from an eating disorder.

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Iron Needs for Women

Iron is an essential mineral. Lack of iron is one of the most common nutrient deficiencies for women worldwide. This is due to monthly blood losses in menstrual flow and from inadequate intake in food. Iron is needed to form hemoglobin, which is necessary to carry oxygen to all body tissues. It is also needed to form red blood cells and maintain a healthy immune system.

Iron deficiency and anemia cause fatigue, apathy, nausea, temperature abnormalities (chilled condition), impaired work performance, and compromises the immune system. The heart may become dilated and “hemic” murmurs are heard. Often the person has cold hands and feet and vague stomach complaints, such as diarrhea, gas, or constipation.

Women with low iron levels may also have low zinc levels. Zinc is needed for a healthy immune system. (Easily infected and sick more often.)

Women need about 18mg iron daily

Iron Sources:
Meat and beef in particular are a major source of “heme” or bioavailable iron in the diet. Two or three servings per day are probably sufficient.

Other good sources of iron are: eggs, nuts and peanut butter, beans, lentils, and iron fortified breakfast cereals. Having a good source of a food containing vitamin C will help with absorption of iron in “non-heme” sources.

Vitamin C is found in oranges, orange juice, broccoli, tomatoes, green peppers, strawberries, cantaloupe, etc.

Iron Supplementation:
Ask your physician if you need an iron supplement. It is important to follow dosage directions. When taking iron, take it 1 hour before meals or 2 hours after eating. Take it with a large glass of water or orange juice.

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Healthful Eating Habits

• Have breakfast, lunch and supper daily. Eat at fairly regular times. Avoid skipping meals.
• Plan to have snacks. Choose foods that are tasty and healthful. Time your snacks for times when you need an energy boost, but not too close to mealtimes.
• Use the Food Pyramid Guide to make healthful selections. Choose starches and grains, fruits, vegetables, milk, yogurt, cheese, meats, eggs, beans, and peanut butter. Add fats, oils, and sweeteners to flavor foods.
• Try a variety of foods. Select form the five basic food groups each day. Also try several different fruits, vegetables, grain products for interest and enhanced health. For example: sample oranges, grapes, kiwi fruit, different varieties of apples, grapefruit, papaya, avocado, bananas, peaches, pears, star fruit or berries. See how they taste in salads, whole, in blender drinks, as a dessert, combined, and with yogurt or peanut butter dips. Use your imagination—be a gourmet!
• Make your eating space comfortable and enjoyable. Eat slowly, chew well and relax.The following meal plan may be used:

Breakfast
Milk, Cheese, Yogurt, or other protein
Bread, Cereal, Rice, Muffins, or other starch
Fruit

Lunch and Supper
Meat, Eggs, Beans, Peanut Butter, or other protein
Bread, Cereal, Rice, Pastas, or other starch
1-2 Vegetables
Fruit and/or Dessert
Milk or Cheese

Snacks
Fruit, Vegetable, Starches and Grains
Milk, Cheese, Yogurt, Peanut Butter

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Lack of Energy and Fatigue – A Checklist

1. Are you getting adequate calories? Dieting, skipping meals, difficulty eating, difficulty preparing meals, poor appetite, are some reasons calories may be limited. Calories are a measure of food energy fule.
2. How is your protein intake? Meat, fish, poultry, eggs, beans, nuts and milk products supply needed protein for healing, strength, hemoglobin for energy production, and antibodies.
3. Iron, along with protein, prosuces hemoglobin which carries oxygen throughout the body, providing us with energy. Are you eating meat, fish, poultry, eggs, or fortified cereals? Heme iron from meats are most easily absorbed and used. Eating foods containing vitamin C with iron-containing foods increases the absorptioin of iron. Try these as an example, bran flakes with banana and orange juice; spaghetti sauce with meat; tomato salad with baked beans, turkey legs with cantaloupe and strawberries.
4. Carbohydrates are the body’s preferred source of energy. How is your intake of starch and grain products? We need breads, rice, pasta, cereals, crackers, oats, etc. as well as carbohydrates found in fruits, vegetables, and milk, in order for the body to fuel itself most efficiently. Using whole grains plus beans and legumes gives us added fiber and nutrients. In the Food Pyramid Guide, starches/grains are the foundation of a health-enhancing diet.
5. Are you eating several times daily? Your body needs fuel on a regular basis, throughout the day. Three to five meals works well for most people.
6. Explore other reasons for lack of energy…. Poor sleep, rest needed for healing, medications, depression and others

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