A good friend of mine who is a sports physician wrote the majority of this post. Most of the information is programming content for growing athletes. Oftentimes she consults me on nutrition pieces in which we end up with collaborated works such as this one. Since boundaries can be helpful on multiple life fronts, I thought I would share it here as well. 

Boundaries help to define where things start and end. They help to organize and make strategies. Interpersonal boundaries are similar to structural boundaries. They help define interpersonal relationships, such as how far you let someone into parts of your life. Poorly defined boundaries can lead to conflicts. Good boundaries will help you deal with conflict that arises throughout your life. 
 
Understanding healthy boundaries allows us to know who we are and who we are not. Having healthy boundaries will help us be empathetic, and to treat ourselves and others with appropriate respect. The health of your values and beliefs can determine the health or your boundaries. 

Core values are the foundation for healthy boundaries.  When an individual knows what is important, it is clear what behaviors are acceptable and unacceptable for themselves and others. One fundamental skill is being able to communicate your needs effectively. In addition, knowing appropriate behaviors for various social contexts will convey your respect of others’ boundaries.
 
There are many different types of boundaries. 

• Word boundaries describe the comfort level with certain language. This boundary can encompass how someone allows another person to speak in their presence. It can also include how somebody allows another’s language to affect them.
• Physical boundaries are the comfort levels regarding personal space. Some individuals are comfortable in close proximity, while others find personal space to be more important.
• Requirement boundaries are the expectations we have for ourselves and what we think others demand on us. For example, people who always say yes, or who volunteer for everything, have limited requirement boundaries. 
• Online boundaries are the limitations we employ regarding time spent online, content one chooses to consume, and decision to share personal information. *Note: It is also key to understand the context of any interaction you have. For instance, interactions with your neighbor may be dramatically different than an interaction you would have with a “follower” on social media.

So what do boundaries have to do with nutrition? For someone moving towards eating disorder recovery, assessing boundaries (and also adjusting them when needed) is crucial. For example, working with a therapist to troubleshoot "diet talk" that happens at school with your friends may  be helpful. Setting social media boundaries such as setting time limits (which is proven to improve mental health), choosing content more in line with your values, or deciding to avoid engaging in online confrontations could all be healthy boundaries.  
 
Communication is the key to helping others know what you will tolerate. Learning more about your communication style and what interactions you prioritize will go a long way in how you can  communicate effectively. Contact us for more information on therapists who specialize in this area. 

People choose foods for a variety of reasons especially based on how foods look, smell, and taste. Impaired taste or smell can have a profound effect on a person’s overall diet quality. Loss of either of these sense has been discussed more often as of late given that both can be side effects of COVID-19. To improve nutritional intake when experiencing impaired senses, start by setting up an enjoyable dining experience. Focusing on other aspects of meals, such as atmosphere and dining companions, aids in overall meal satisfaction. Choosing balanced meals that include proteins, starches, and produce ensures the meal is healthy and interesting. The phrase "eating with our eyes" holds value in that our sight send signals to the brain that aid food choices. Plating varied food groups can provide visual and palatable textures that make the meal generally more pleasurable. Be sure to use lemon juice, vinegar, and spices to boost flavor. Excessive salt and sugar may decrease the healthfulness of meals so use these additions sparingly. While we can offer some tips on maximizing enjoyment of meals with altered taste or smell, it is always important that you visit your physician should you experience any such changes.

​If you’re getting tired of the same holiday fare, there are several new stomach-worthy untraditional holiday meals ideas. The hors d’oeuvres only theme is perfect for nights like Christmas Eve when a crowd may be large and perhaps heading out the door for a night church service. Messina catering has a great guide on hosting appetizer only events. Homemade takeout is also a crowd pleaser. Even going semi homemade works. Simply stop by your local Chinese restaurant for rice to go and throw together something like this instant pot sesame chicken recipe. Fondue is a fun dining experience that is a sure-fire conversation started. While everyone is having fun, they’ll also be getting a variety of things to nibble on. You’ll be able to satisfy everyone! 

​Body image is the perception that someone has of their physical self. This includes any thoughts and feelings associated with that perception. For many individuals, there is a combination of positive, negative, and neutral experiences and thoughts related to their body image. It is important to understand the affective, cognitive, and behavioral aspects of body image. The affective aspect of body image is how one feels about their body in terms of satisfaction or self-esteem. The cognitive aspects of body image encompass what one believes or thinks in relation to their body. For instance, one might believe they will look better with more muscle mass. Finally, behavioral body image is when one engages in a particular behavior because of their affective and cognitive body image. Self-acceptance can be particularly challenging in a time of heightened social media use where comparison to others is at an all time high. Understanding how our thoughts can drive our behaviors is the first step in creating healthy mind body experiences. Some key things to engage in at home include avoiding negative self-talk and body comparison, especially in front of children. It is also important to be aware of what is read and looked at, especially online.