To Die for Recipes?

So as you probably already know, I love to cook and I love to eat good food.  But the trouble is, I haven't found any new recipes that I'm totally crazy about.  So I'm asking you my readers.  Send me a recipe you are absolutely loving right now.  I'd love to try it and share it with my fellow Marci RD Blog readers.  Thanks!
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The F Word

I feel that this NY Times article is too important to pass by.  We live in a society that values thin and derides fat.  We live in a society where a woman shows her strength and ability by shrinking herself.  We live in a society where fat embodies all that is wrong and thin embodies all that is right.  
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"Our collective fear of fat and idealization of thinness has resulted in a seriously askew notion of the physical self that has produced an epidemic of body-dysmorphic illnesses like anorexia and bulimia." I know this to be true, because I work almost exclusively in the field of eating disorders. And I have a wait list.  Food, weight, and body concerns are an epidemic.  And the culture we live in feeds the illnesses.


This article does not necessarily answer the tough questions and doesn't offer to solve any problems.  But it is open, honest, and gives all of us an opportunity to think.

• What if we spent more taking care of ourselves, rather than hating ourselves?
• What if we lived in the pursuit of making a difference in the world, rather than shrinking the number on the scale?
• What if we felt good about the essence of who we are, rather than how much we weighed?
• What if we were as liberated as the women in this picture appear to be?

Fitness Fact: Feet!

A couple of months ago, a participant in my step aerobics class asked "Marci, my feet and shins have started hurting me, what could that be from?"  So I asked her how old her shoes were.  She thought for a minute and said, "hmmm, I've had these for about a year and a half."  After following my advice and investing in a great pair of shoes, she is free from foot and shin pain.

One of the most important things to think about when it comes to exercise is making sure your feet are taken care of.  Their job is to keep you upright and take the impact on a daily basis.  Plus, when your feet don't have the right kind of support, you'll start to experience pain in your feet, ankles, shins, knees, hips, and even low back. Two things to consider are the right fit and replacing them often.

1.) If you don't know what kind of shoe is right for your foot or the types of exercise you like to do, find a reputable store in your area.  I always recommend my Cambridge clients to go to Marathon Sports on Mass Ave (there are 6 locations in Massachusetts).  They have expert sales reps who are trained to analyze your feet and gait, to help guide you to just the right shoe.

2.) This article gives suggestions on how often to replace your shoes.  The general consensus seems to be every 5-6 months if you are using them on a regular basis.  Remember, if your feet starting aching, you've waited too long!

I often hear people complain that their feet fall asleep while exercising or that their feet hurt, even if their shoes are new.  There are two common pitfalls to watch out for.

1.) Don't tie your laces too tight!  Give your feet a little wiggle room.
2.) Consider buying a 1/2 size bigger than you normally would.  Your feet swell while exercising and you need space for your feet to expand.

Good luck and have fun!
Marci RD, Nutrition Therapist
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Verrill Farm: Tomato and Corn Festival

Last week I had the opportunity to attend a "Field to Fork" dinner at Verrill Farm in Concord, MA.  And I must say it was one of the most unique and fulfilling eating experiences of my life!  A big group of us sat on picnic tables, with a beautiful view of the farm around us.  The Verrill Farm crew served us an incredible meal (fresh gazpacho, beet salad, stuffed peppers, fresh blueberry tart- to name a few of the items served).  Each and every ingredient came from the farm and tasted so fresh.  And while we were eating, we had the pleasure of hearing all about the farm, from the owner Mr.Verrill (who still picks corn every morning with his workers).

I cannot speak highly enough about Verrill Farm and urge all of you to attend their Heirloom Tomato and Corn Festival this Saturday, August 20th.  I brought home the best tasting strawberries, peaches, tomatoes, basil, and mozarella from my trip.  I know you'll find some gems of your own.

Nothing feels better than supporting your local economy and relishing in the flavor and nourishment that local produce brings.  There's nothing like it!

Looking for something to do with all your summer corn?  Try out this amazing recipe for a Crab, Corn, and Tomato Salad.  Yummy.
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Product No Case: Lean Cuisine

I have a pet peeve- Lean Cuisine. They masquerade as a good for you, weight friendly option. When in reality, they leave plenty to be desired in terms of nutrition, taste, and health benefits. Why? 

1. From a caloric standpoint, Lean Cuisines are more like a large snack. All my clients and readers know I’m not a fan of calorie counting, but eating a 280 calorie lunch will leave you primed for overeating when you get home from work FAMISHED! Not to mention it can't give you the energy you need to get through your busy day.

2. For so little calories, most meals supply more than 30% of the daily recommended amount of sodium. What does that say to me? Heavy processed, not so yummy food.

3. Each meal contains refined grains and a few measly (and might I add overcooked) veggies.

Still looking for a fast food option that’s not only tastier but better for you? Try Kashi meals with a side salad and a piece of fruit. Their portions are more reasonable and most are made with whole grains and a more generous serving of vegetables. Or check out Amy’s frozen veggie burritos and add some frozen veggies and a glass of milk to go along with it. What about a bowl of lentil soup and whole grain bread?

Nutritious eating doesn’t have to take hours, but you can do a heck of a lot better than a measly Lean Cuisine.

Food For Thought: Omega-3s and Brain Health

I am fascinated by the connection between the fuel we put into our bodies and how it affects the way we think, feel, and act.  I am a believer that how we nourish ourselves plays a huge role in not only our physical health but also our mental health.  Yes, our diet has an impact on our mental and emotional well-being!

Because nearly all of the clients I work with struggle with an eating disorder (or some form of disordered eating) many of them are fearful of high fat foods.  Additionally, the majority of my clients (and let's be honest, the majority of Americans!) struggle with depression and/or anxiety.  Turns out that a diet that is too low fat in fat can actually exacerbate symptoms of depression and anxiety.

Interested in learning more about how healthy fats can improve your brain health?  Check out this fantastic interview: Food for Thought: Omega-3s and the Brain.  It is very cool stuff.
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Product Showcase: Pluot

Ok, I'm cheating a bit. Each month a showcase a product that I think is fabulous. And this month I can't help but showcase something that isn't really a product. It's a pluot! If you haven't had one- you must. Pluots are a cross between a plum and an apricot. They are an absolute treat, with a relatively short time span because you can only find them in the summer. So head over to the grocery store, pick one up and enjoy the sweet and juicy flesh of the pluot. Not only are they gorgeous, but also packed with fiber, Vitamins A, C, and beta carotene. 

Marci Anderson
Registered Dietitian in Harvard Square
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Client Spotlight: Letting Go

I am continually grateful to my clients who teach me on a daily basis.  Their intelligence, compassion, and drive never cease to amaze me.  And I'm also grateful that they are willing to share their stories with my blog readers.  I can't tell you the number of people who say that the client spotlights are their favorite part about my blog!  So here is another inspiring story of a client who (through a lot of hard work and help) has found a much happier place in life with food, weight, and her body.  Thank you for sharing and enjoy.


My obsession with food and dieting saved my life. Now I am ready to let go.

Let me explain.

After over 15 years of anguish, I am free from the obsession. I never thought life could be this good. I am recovering from an eating disorder. Binging and restricting. Gaining and losing. What appeared to be years of yo-yo dieting was in fact, an all-consuming obsession with food and with hating my body and myself for what I thought was a lack of willpower. Food was my weakness and I hated it, so the cycle perpetuated.

In reality, food was my mechanism for coping. That was perhaps the biggest revelation that came out of my treatment. I had never before thought of food as a tool that I used to cope with the trauma I had experienced in my life. I knew food was a comfort, sure. But I didn’t realize that my obsession with food and body image was a way for me to divert my attention and focus on something I thought I could control when everything else was in turmoil. Rather than let certain, unbearable traumas consume me, I focused my thoughts and feelings on food and my physical appearance. It was how I was able to get through. It was all I could do to survive.

The eating disorder saved my life at one time, but it ran rampant and nearly destroyed me. The obsession with food served its purpose. I don’t need it anymore. It feels like I miracle, but it is in fact quite real and achievable.

When I came to Marci, I was skeptical to say the least. I didn’t trust nutritionists. I didn’t need their help. I knew which foods were healthy and which foods were not. Though I didn’t think I needed Marci’s help, I went to my first session so as to comply with my treatment program at an eating disorder center. A fellow patient had just started with Marci and gave her a glowing recommendation.

With Marci, no foods were off limits. She was gentle and she really listened. I felt comfortable divulging the details of my disordered eating. There is so much shame involved in binging on food. It was such a relief to be able to confide in her and seek help in untangling the emotions.

In just a few months, I have completely changed my life. I’m finally happy – no, ecstatic! Sometimes I cry just thinking about how far I’ve come. Now I eat whichever foods I am in the mood for at each meal. I enjoy food without the feelings of guilt. By allowing myself what I want, I don’t feel deprived and so I don’t feel the need to binge. The food thoughts and obsessions dissipate. I find myself satisfied. When I’m done eating, my mind moves on to something else instead of lingering and haunting me for what I did or didn’t eat. By experimenting, by trial and error and by falling down and picking myself back up every time, I have been able to achieve balanced eating.

It’s hard to describe what this kind of freedom feels like. Food is fuel, but it is so much more than that. Food is social; it is one of the most pleasurable enjoyments in life. Now that I am allowing myself these pleasures, I am truly enjoying my life. I had been depressed for longer than I could remember and was convinced that I would never escape this nightmare. But it is possible.

Now I have the pleasure of enjoying an egg and cheese sandwich in the mornings with two, whole eggs (instead of egg whites) and cheese (!), on an everything bagel, which is flavorful compared to the dry, wheat toast I might have allowed myself to eat before. Sometimes I eat pizza for lunch and sometimes I have fish and brown rice with a salad. Sometimes I eat pasta with cream sauce for dinner and sometimes I eat lighter fare. I allow myself to go out for ice cream with friends and I don’t feel the need to binge on pints of it later when I’m alone at night. I’m no longer ashamed to eat certain foods. I enjoy all foods – veggies and ice cream alike. I still can’t believe this is my life!

I don’t mean to make it sound like this was easy. I have been in intensive therapy for months to work on the underlying sources of pain that led me to use food as a coping skill. I learned new ways of coping. I have a support system. I learned to ask for help and I learned how brave it is to do so.

While I have made a breakthrough on balanced eating, I still have a lot of work to do on my self esteem and body image. I used to think I would be happy if I was thin enough. Even though I’d still like to be thinner, I’m enjoying my life right now – at the size that I am! That was the biggest surprise of all. I’m not sure yet if I will always want to be thinner or if at some point, I will be able to accept myself no matter how I look. Although, it does feel like I’m on my way to making peace with my body as I did with food.

Marci assures me that my body will reach the weight it’s supposed to be as I continue. I trust her and I’m beginning to trust my body. But even if I never lose another pound or even if I gain weight, I will NEVER restrict food again. I refuse to waste one more day making myself miserable. I thought I would spend my entire life fighting this battle. In the end, I won by giving up the fight and letting go. I let go of everything. I couldn’t do it anymore. I let go of the control and of the fear. I’m finally free. No matter how hopeless it may feel, believe me, it really is possible.

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