Food is Our Fuel

There are so many reasons why we turn to food. Food offers us community, health, comfort, enjoyment, and most importantly...fuel! Whether you are a star athlete, a stay-at-home mom, full-time student, or just playing golf on the weekends, food is the cornerstone for having the energy to participate in any of these events. Not only does it power our bodies, it also powers our brains, and is responsible for regulating our mood and repairing our body after movement. This month, our MFS dietitian, Daylan Wentland, RD, gives us 10 tips for fueling our bodies for movement, and to keep it functioning at its very best ! Click below.

For the Salad:

1 cup uncooked quinoa

2 cups water

2 small peaches, pitted and sliced

1 cup grape tomatoes, halved

1 cup fresh sweet corn, 1 large ear

1 large ripe avocado, pitted and sliced

1/2 small red onion, diced

1/2 cup crumbled feta cheese

1/2 cup chopped fresh basil

For the Dressing:

1/4 cup olive oil

2 tablespoons fresh lemon juice

1 tablespoon golden balsamic vinegar or champagne vinegar

1 teaspoon honey

1 clove garlic, minced

Kosher salt and freshly ground black pepper, to taste

Instructions

1. First, make your quinoa. In a medium saucepan, bring quinoa and water to a boil. Cover with a lid, reduce heat to low, and simmer until for 15 minutes, or until quinoa is tender. Remove from heat and let stand for 5 minutes, covered. Remove lid and fluff with a fork. Transfer quinoa to a large bowl and let it cool while you make the dressing.
2. In a small bowl or jar, whisk together the olive oil, lemon juice, vinegar, honey, garlic, salt and pepper. Set aside.
3. Add the peaches, tomatoes, corn, avocado, onion, feta cheese, and basil to the large bowl of quinoa.
4. Pour the dressing over the salad and gently toss to combine. Serve at room temp or cold.

Notes

• The salad dressing and quinoa can be made in advance. They will keep in the fridge for up to one week. 
• Add chic peas, shredded chicken, or grilled salmon for extra protein.

A monthly newsletter addition from our Dietitian and Eating Disorder Recovery Team.

5 Tips for Back To School

Back to school during recovery can be a wonderful time to practice independence. It can also be a nerve-racking experience trying to figure out new schedules, supports and systems while away from home. Our eating disorder recovery team has 5 tips for kids and teens managing recovery and heading back to school:

1. Plan and prepare meals and snacks ahead of time to help remove added stress on school mornings. Routine can help keep recovery on track. 

2. Talk to loved ones and practice asking for help when needed. Sharing what is and what is not helpful may help smooth challenging situations. 

3. Team up with a support person at school and in any clubs, activities, and sports. Having a “go-to” person like a counselor or team mom when it is a tough day can make all the difference. 

4. Practice potentially tough situations and your favorite coping skills. Mental rehearsal can help you to feel prepared when faced with a challenge. 

5. Breathe and remember any transition can be difficult, but you will figure it out. Give yourself grace and focus on progress, not perfection.

I hope everyone is soaking up the summer! I'm Jaclyn, a clinician at McCaskill Family Services who specializes in the treatment of OCD, anxiety, phobias, self-harm, and eating disorders for all ages. I co-run the McCaskill Family Services DBT groups for teens and adults, and specialize in psychological assessment. I am also our monthly newsletter editor and social media manager!

I'd like to personally thank you for staying in touch with our practice, and hope you find this newsletter inspirational and informative. If you or someone you know would like to schedule an appointment with me, please contact our office at 734-416-9098 or email us at office@mccaskillfamilyservices.com. I look forward to working with you!