{"id":3077,"date":"2017-01-13T05:00:40","date_gmt":"2017-01-13T13:00:40","guid":{"rendered":"https:\/\/bingeeatingtherapy.com\/?p=3077"},"modified":"2024-02-07T23:15:07","modified_gmt":"2024-02-08T07:15:07","slug":"q-friday-cook-shop-prevent-binge-eating","status":"publish","type":"post","link":"https:\/\/bingeeatingtherapy.com\/q-friday-cook-shop-prevent-binge-eating\/","title":{"rendered":"Q & A Friday- How should I cook and shop to prevent binge eating?"},"content":{"rendered":"

\"friday-q-a-how-do-i-feed-my-family-healthfully-when-im-in-eating-disorder-recovery\"This question comes to us from Anna in\u00a0Denver.<\/span><\/p>\n

Question:\u00a0<\/span><\/p>\n

Hi Leora,<\/span><\/p>\n

I was wondering if you could recommend any good cookbooks you use to cook, or websites? Also, does your family and kids eat the same recipes? I would really love to start cooking just Whole Foods, maybe utilizing the Mediterranean diet mentality. I really want to stop tracking my food, but haven’t been able to yet. My hope is that I just fill my diet up with fruits, veggies, healthy fats and protein and I will no longer feel the need to track my food. Any advice? Also, I have thought about going to see a nutritionist for BED, but I’m worried she will just give me a structured meal plan. I have been struggling the last couple of days with overeating, and I just want extra help. What are your thoughts?<\/span><\/p>\n

My Answer:\u00a0<\/span><\/p>\n

Hi Anna,\u00a0<\/span><\/p>\n

What a great question.\u00a0<\/span><\/div>\n
As far as recipe sites go, \u00a0I do really like Whole Foods Markets recipes.\u00a0http:\/\/www.wholefoodsmarket.com\/recipe-collections<\/a><\/span><\/span> and these recipes from the World’s Healthiest Foods are easy.\u00a0http:\/\/www.whfoods.com\/recipestoc.php<\/a>\u00a0<\/span><\/span>– however, I rarely use them. \u00a0I will admit to you that I am a “lazy” cook. I don’t do a whole lot of recipes or follow cookbooks or recipes. I just don’t have time so I keep it very simple. \u00a0For me, easy is the only way to go. I know from the past that if I make eating and cooking too elaborate or try to do it perfectly, I will fail. \u00a0I once heard someone say that it’s better to succeed 100% of the time by doing something good than to fail 90% of the time by trying to do things perfectly. I think that’s a good rule of thumb. Make it simple and life will be easier.\u00a0<\/span><\/div>\n
<\/div>\n
So to answer your question, \u00a0my kids eat the same way as we do. Usually breakfast is some eggs and some berries and fruit or (full fat) yogurt with museli, nuts and fruit or oatmeal with raisins, nuts and cinnamon.\u00a0<\/span><\/div>\n
<\/div>\n
I also cook a lot of yams and winter squashes. I really do nothing to them other than put them in the oven for an hour and then mush them up. Sometimes I’ll add some olive oil and salt, but usually they are delicious and soft as they are. The kids love that too. They go through yams like crazy.\u00a0<\/span><\/div>\n
<\/div>\n
I keep lots and lots of fruit in my house, mostly berries, pears and apples. The children will eat up to 10 apples a day. Seriously. Their dentist said that apples actually have the benefit of brushing their teeth, so not to worry.\u00a0<\/span><\/div>\n
<\/div>\n
I will throw chicken tenders in a pan (I get them from Trader Joes’ \u00a0http:\/\/www.traderjoes.com\/fearless-flyer\/article\/2251<\/a>) and stir them up with some cut up vegetable and beans (garbanzo) throw some salt, olive oil and curry powder in… and bake up a potato with butter or sometimes add cheese or sour cream if I want it. The kids will eat all of that too. They also love rice, so I’ll usually cook up some rice with garbanzo beans, salt and olive oil.\u00a0<\/span><\/div>\n
<\/div>\n
Once a week we usually eat salmon and that is very simple, I just put it in the oven with butter and salt at 350 for 20 minutes and then sometimes cut up an avocado on top and some salsa and side is a potato or yam and spinach or broccoli.\u00a0<\/span><\/div>\n
<\/div>\n
The kids sometimes like to snack on crackers with cream cheese (I give them Mary’s crackers<\/a><\/span>), rice cakes, seaweed, string cheese, and lots of apples and carrots and Lara bars.\u00a0<\/span><\/div>\n
<\/div>\n
\u00a0I have to make cooking easy and non-tedious because otherwise it will be a chore and I’ll wind up ordering take-out. <\/strong>I buy most of my vegetables pre-cut, I buy lettuce in bags and meat already cut so I can just throw everything on a pan or in the skillet. \u00a0<\/span><\/div>\n
\n
<\/div>\n
\u00a0But if we are out, the kids will definitely have hamburgers with french fries or pizza or a quesadilla or taco or cake at a birthday party and so will I! \u00a0<\/span><\/div>\n
<\/div>\n
As they say in A.A. — KISS (keep it simple, sweetheart) and recovery will be smoother. Release perfection and let yourself be simple.\u00a0<\/span><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

This question comes to us from Anna in\u00a0Denver. Question:\u00a0 Hi Leora, I was wondering if you could recommend any good cookbooks you use to cook, or websites? Also, does your family and kids eat the same recipes? I would really love to start cooking just Whole Foods, maybe utilizing the Mediterranean diet mentality. I really […]<\/p>\n","protected":false},"author":1,"featured_media":4247,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"footnotes":""},"categories":[3,22,23],"tags":[1210,1209,1208],"yoast_head":"\nBinge Eating Therapy - Help for binge eating, bulimia, obsessive dieting and body image issues<\/title>\n<meta name=\"description\" content=\"Help for cooking and shopping for a family when you are in eating disorder recovery. 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