10 Ways to Improve Your Body Image

10 Ways to Improve Your Body Image

One of the biggest contributing factors to the development of eating disorders is having a poor body image. Additionally, a negative body image can contribute to those who are in recovery from eating disorders to relapse and return to old eating behaviors. That’s why it is important to work on improving your body image if you suffer from an eating disorder. Developing a healthier way of looking at yourself and your body can help you establish new thought patterns and help you feel better about who you are and the body that you have.

Here are ten tips to help you improve your body image:

Appreciate what your body can do

Your body can do amazing things – dance, run, breathe, laugh, and dream, just to name a few. Embrace those things and celebrate what a healthy body can do. Each day that you remain healthy moves you closer to the accomplishments and dreams that you have for yourself.

Remember that you are a whole person

It’s easy to see only your flaws when you are focused on only your outward appearance – especially for those who suffer from eating disorders. When you are able to look at yourself as a whole person, you will be better able to see the unique and beautiful individual that you are.

List your positive attributes

Write a list of at least ten things that you like about yourself, being careful not to include things that are related to your weight or physical characteristic. Read the list often and add to it when you discover new things that you like about yourself.

Hang out with positive people

A great support system is essential for eating disorder recovery. Try to surround yourself with positive people – that will make it much easier to feel good about yourself and who you are.

Remember that true beauty has depth

You know the saying, “beauty is not skin deep.” It may sound like a silly platitude, but it is true. You are much more than your physical appearance, and your beauty is made up of far more than just what you look like. As you develop a more positive self-image, you will find that you have more confidence, self-acceptance, and open-mindedness, and that will make you feel more beautiful no matter what you think about your physical appearance.

Pay attention to your self-talk

The things that you tell yourself about your body have a huge effect on your overall body image. When you hear those voices in your head telling you that your body is not right or that you are a bad person because of how you look, you need to shut them down. You can replace negative thoughts with positive ones, though it takes practice. Next time you start to hear your inner voice saying negative things, actively replace those thoughts with positive ones.  Eventually, it will be easier and become a positive habit.

Be critical of media messages

What you see in the media and on your social media pages isn’t always supportive of a positive body image. Notice which images, advertisements, posts, and attitudes affect you negatively and then refute them using tip #6.

Wear clothes that are comfortable

This may seem like a no-brainer, but it’s important that you choose clothing that makes you feel comfortable and good about your body. When you wear clothes that are too tight, too baggy, or ill-fitting, it’s more likely to make you think about your body negatively.

Practice self-care

Doing things that take care of yourself lets your body know that you appreciate it. Find something to do each day that makes you feel good – a bubble bath, a long nap, meditation, or spending time outdoors, are just a few things to try.

Help others who need it

Use the energy and time that you might have spent fretting about your weight, calories, and food by doing something to help others. When you can reach out to others who are going through the same things you are and help them along the way, you will find that it helps you too.

For more information please visit https://eatingdisorders.summitbehavioralhealth.com/

Factors That Contribute to the Development of Eating Disorders

Factors That Contribute to the Development of Eating Disorders

Eating disorders affect millions of Americans and they are often complex conditions that can be caused by a variety of factors. While every person who suffers from disordered eating is different and has unique contributing causes, there are some factors that come up time and time again. These common risks are not always indicative that an eating disorder will develop, but they may be, so it is important to take a look at them.

Common Risk Factors that Contribute to Eating Disorders

Some factors pertain to eating disorders in general, while others are specific to particular types of eating disorders.

Risk factors that are common to all eating disorders include:

Constant dieting

Lack of family or social support

Dissatisfied body image

Negative affect

Thin-ideal internalization

Some additional risk factors that can be associated with any eating disorder, but are less common include: being female, low self-esteem, parental separation, social challenges or issues, isolating behavior, maladaptive coping skills, history of psychiatric issues, higher body mass index (BMI) in childhood, and social pressure to be thin.

Risk factors associated with anorexia nervosa include:


Thin-ideal internalization

Additional risk factors that are associated with anorexia nervosa, but less commonly are: cephalohematoma as an infant, premature birth, low birth weight, being one of a multiple birth, childhood eating issues, and perfectionism.

Risk factors associated with bulimia nervosa include:

Negative affect

Constant dieting or fasting

Social pressure to be thin

Dissatisfaction with body

Thin-ideal internalization

Additional, but less common, risk factors for bulimia nervosa include: Alcohol use, malnutrition during childhood, early adolescence, feeling of inadequacy, and having psychiatric issues.

Risk factors for binge eating disorder can include many of the above, but the most common is the social pressure to be thin.

Influences That May Play a Part in Eating Disorders

Studies show that there are biological, psychological, social, and interpersonal factors that often play a part in the development of eating disorders. While not necessarily predictive, they may play a part in someone developing an eating disorder.

Biological  Researchers have been, and continue to, study possible biochemical and biological causes of eating disorders. Why some people develop disordered eating and some don’t, is often a mystery. While there is evidence that in some individuals with eating disorders there is an imbalance in certain chemicals that control appetite, hunger, and digestion, it isn’t consistent among everyone with an eating disorder.

Research does indicate that there is a significant genetic contribution to disordered eating, as it often runs in families.

Psychological  Psychological influences that may contribute to disordered eating tend to correlate with feelings of inadequacy or lack of control of one’s own life, low self-esteem and self-worth, and oftentimes, depression, anxiety, anger, and isolation.

Social  People who are susceptible to the cultural pressures to be thin or muscular, and who place value on having the perfect body are often more at risk of developing disordered eating behaviors. Additionally, those who have a narrow definition of beauty, or who have prejudices that are size or weight-related, or who place value on the physical appearance rather than inner strengths and qualities may also be more apt to develop eating disorders.

Interpersonal  People who have troubled relationships, a history of being bullied or teased about their weight or appearance, a history of sexual or physical abuse, or who have difficulty expressing their emotions are at a higher risk of developing an eating disorder.

Help for Eating Disorders is Available

Whatever the contributing factors are for individuals who develop eating disorders, it’s important to remember that there is help available and recovery is possible. Summit Behavioral Health’s Eating Disorder treatment program can help you find hope and healing from your eating disorder.

You Finished Eating Disorder Treatment, Now What?

You Finished Eating Disorder Treatment, Now What?

Living with an eating disorder isn’t easy, in fact, it can be life-threatening. But making the decision to seek help for your eating disorder, even when you know you need to, can feel just as hard. If you have been to treatment for your eating disorder, kudos to you! It may have been difficult, but you will find that it is worth every minute.

After spending time in treatment, getting back to your life is a transition that may be hard, as well. Treatment doesn’t “fix” you for the rest of your life, but it does provide you with the tools that you need to embrace recovery and live a healthy life. Here are some of the things that you learned about in treatment that are important to your continued recovery from an eating disorder.

Willingness  Perhaps the most important thing that you learned in treatment was that being willing to accept that you have an eating disorder and that you need help is essential to move into recovery. When you have completed treatment, you have to hang onto that willingness in order to propel yourself into action. Slipping into the “what’s the use?” mentality will put your recovery at risk.

Accountability  While you were in treatment, you were accountable to doctors, therapists, and others, but once out of treatment, you may feel like you are on your own. That’s why it’s important to maintain accountability. Try planning your meals with others, talking to a mentor or other friend in recovery each day to check in, and eating with other people, to keep yourself accountable.

Support  Go to meetings and talk with others who are going through the same things you are, even when you don’t feel like doing it. Peer support is essential to recovery. Know who you can reach out to when you are struggling ahead of time so that when difficult times arise, you already know who to call for support.

Structure During treatment you learned how to plan your meals and eat in a healthy manner – stick to this when your treatment is over. Having and maintaining structure will help you develop healthy eating habits.

Therapy  Continue therapy after you get out of treatment. Without it, you are more at risk of relapsing when issues come up.

Feelings  It’s important that you separate eating disorder behaviors from stress. That means that you have to use new coping skills that you learned in treatment to deal with stressful times, and not fall back into old behaviors. Keep in mind that sitting with uncomfortable feelings won’t kill you, but an eating disorder might. Deal with stresses and negative feelings one minute at a time.

Boundaries  For some people, eating disorders are a means of protection to keep other people at a distance. If this is you, then working on setting and maintaining boundaries is very important. Discuss boundaries and practicing assertiveness with your therapist so you can feel comfortable setting limits and be saying no when that is best for you.

Helping Others  Offering your experience with eating disorder recovery to others who are struggling with it, is good for everyone. If you attend support groups or meetings, volunteer to be of service to those who would benefit from your support and encouragement. You may find that you get even more out of giving help than receiving it.

Continued Recovery from Eating Disorders

Your continued recovery from your eating disorder is in your hands, but that doesn’t mean you have to do it alone. With the right support – professional, family and friends, and peer – you can recover and live a healthy fulfilling life.

If you are struggling with an eating disorder, or you know someone who is, let Summit Behavioral Health help you get on the road to recovery. Call us today for more information.

How to Help a Friend Who is in Anorexia Recovery

How to Help a Friend Who is in Anorexia Recovery

It’s hard to see someone you care about struggle with an eating disorder like anorexia nervosa, so when they get into treatment and recovery there is a usually an immense amount of relief. Usually, when a friend or loved one is in treatment, they receive a lot of support, but the time post-treatment is also a crucial time. It’s the time that they are most vulnerable to relapses or setbacks within their disorder.

For friends and family, knowing how and when to offer support and assistance can help your loved one stay firmly planted in their recovery.

What to Do and Say for Your Friend in Recovery from Anorexia

Be Open and Honest – Talking openly and honestly to your friend in recovery about their anorexia and their recovery is essential. Being able to share your feelings, fears, and hopes for them in a loving and compassionate way will go a long way in terms of support.

Be Non-Judgmental – It’s also important that as you listen to your friend you are not judgmental. That will encourage him or her to be more open and honest with you. Keep in mind that anorexia breeds isolation and secrecy, so being able to open up is a big step for your friend.

Know Your Limits – Understanding your own limits is also important. There may be things that you are uncomfortable with about your friend’s eating disorder or recovery. For example, you may find it difficult to sit with your friend at meals, but feel comfortable in participating in activities with them. Know that it’s alright to be active in some aspects of recovery, but not others.

Educating Yourself – When you are armed with knowledge, you are better able to be supportive of your friend. Read up on anorexia and eating disorders in general. You’ll find that they are not just about food, there are usually underlying issues that fuel the behaviors.

Encourage Your Friend to Seek Support – Support, both peer and professional, is essential to your friend’s recovery. Be encouraging about your friend attending support meetings or groups, talking to others about eating disorder recovery, and keeping their appointments with doctors and therapists.

Act Normally Around Food – People who are in recovery from an eating disorder often express the desire to “fit in” with others. By engaging with food in normal ways, and not avoiding situations due to your friend’s disorder, you will be providing him or her with helpful experiences.

What Not to Do and Say for Your Friend in Recovery from Anorexia

Know How to Say No – There may be times during your friend’s recovery that you need to say no, and that’s an important part of being supportive. However, the way you say it is important. Try to stay away from saying things like, “Stop doing….”, or “You should or shouldn’t…”. Rather, approaching them with loving and compassionate sentences that start with, “I am worried about you because…”, will be much better received and not seem demanding or judgmental.

Avoid Talking about Weight and Body Changes – Don’t make comments about your friend’s weight loss or gain, or about the changes that you see in their body. While you may mean it in a positive way, your friend may not take the way you intend. Instead, make comments like, “I’m so happy to see that you are taking care of yourself.” Additionally, be careful what you say about your own weight and body, it can have a negative effect on your friend in recovery.

Avoid Labels – Staying away from labeling things, foods, or behavior and being good or bad is also an important part of being supportive. Anorexics often struggle with a perception that things are either good or bad, and they work on changing that perspective in treatment.

Supporting Your Friend in Recovery

Being a supportive friend to someone in eating disorder recovery can be difficult at times. Your friend may have setbacks and challenging days, making it even harder on you. Following the above suggestions, being mindful of what you say and do, and approaching your friend in a loving and compassionate manner are some of the best ways to show your support.

Summit Behavioral Health helps men and women with eating disorders get started on the path of recovery. If you know someone who needs help, please contact us today.


5 Eating Disorder Recovery Relapse Prevention Tips

5 Eating Disorder Recovery Relapse Prevention Tips

Eating disorders like anorexia nervosa, bulimia nervosa, and binge eating disorder are complicated conditions that frequently require a considerable amount of time for treatment. The recovery process for people with eating disorders is as individualized as the people themselves; everyone’s journey is different. For some, recovering from an eating disorder can take years, while for others, it may only take a short amount of time.

One thing that is fairly common amongst people in recovery from an eating disorder is that relapse often plays part in their recovery. While relapse is common, there are some strategies that can be put into place that can help those in recovery avoid returning to old behaviors.

5 Tips for Avoiding Eating Disorder Relapse

Have a support system – Recovery from an eating disorder is a process – it takes time. You may not always be in a position where you need a higher level of treatment, but it is important to always surround yourself with support during your recovery. This may be a group of your peers, like support groups or meetings, or a mentor that you meet with for accountability, or a therapist or dietician. Having a support system that is already in place is vital because when you are feeling vulnerable or having a difficult time, it is already established and will be easier to reach out to.

Know your triggers – As you work through your eating disorder recovery, coming to understand your triggers and how to cope with them is crucial. There will likely be situations, feelings, reminders, and such that may make you feel like returning to your eating disorder behavior. These are normal and are not necessarily bad – when you use them to learn to deal in a healthy manner.

Develop healthy coping skills – When you are able to identify your triggers, you will need to learn to cope with them in appropriate ways. If you go to treatment for your eating disorder, you will likely learn some healthy coping skills, or you can talk with a therapist to determine which techniques might work best for you.

Don’t be afraid to ask for help – When you are in any type of recovery, eating disorders included, it’s important that you learn how to ask for help when you need it. Part of this involves being able to identify when you are struggling. Eating disorders are typically characterized by a desire or need to isolate, so it’s easy to stay quiet and not ask for help. So, being aware when you are struggling and being prepared to ask for help will help you when the time comes that you need it.

Celebrate victories –  It’s good for you to remember where you have come from and how far you have come in your recovery. Celebrating milestones in eating disorder recovery helps you to recognize your progress and keeps you motivated about your recovery. Learn to pay attention to wins that are significant for you, whether it’s sticking to your meal plan, connecting with a support person or group, identifying triggers or urges, eating a challenging food, etc.

Avoiding Relapse with Planned Techniques

All of the above tips for preventing relapse in eating disorder recovery require some planning ahead, so that when something difficult comes up, you are ready for it. Always keep in mind that if you do relapse, it doesn’t mean that your recovery has failed, it just means that you need to get back on your recovery path and practice the above tips.  

If you are struggling with an eating disorder, Summit Behavioral Health can help you. Contact us today to get started on the road to recovery.

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What Every Parent Needs to Learn About Eating Disorders

What Every Parent Needs to Learn About Eating Disorders

If you have an eating disorder, or you have a loved one or friend who suffers from one, you know how an eating disorder can affect every aspect of your life. According to the National Association of Anorexia Nervosa and Associated Disorders, about 8 million people in the United States suffer from anorexia nervosa, bulimia, and related eating disorders. Here are important facts about eating disorders, as well as what you can do to get treatment.

Types of Eating Disorders

There are several types of eating disorders, however, the three major eating disorders are perhaps the most well-known and understood.

Anorexia Nervosa

Anorexia nervosa is an eating disorder characterized primarily by a desire to achieve excessive weight loss. As a result, sufferers often deprive themselves of food to reach what they perceive as the ideal body type. The problem is that what they imagine as “ideal” is almost always distorted. This distortion is known as “body dysmorphia.”

An individual with body dysmorphia focuses on their flaws — real or imagined — to an excessive degree. The Anxiety and Depression Association of America classifies body dysmorphia as a mental disorder, as it involves extreme negative thoughts that cause the person to miss work, skip school, and isolate themselves from social situations. For example, someone with anorexia nervosa may focus on cellulite on their thighs and then diet and exercise to an extreme degree in an effort to rid themselves of the cellulite. However, cellulite can form on a thin, healthy person and isn’t necessarily associated with being overweight. This can cause someone with anorexia to become trapped in a cycle of dieting and depression.

Bulimia Nervosa

Bulimia nervosa involves the bingeing and purging of food. Unlike an anorexic, who avoids eating, a bulimic is more likely to fall into a cycle of starvation and overeating. The person denies himself or herself food, only to give in to the urge to eat and then overcompensate by eating excessively. Later, when the person feels guilty for eating, he or she will purge by forcefully vomiting.

Binge Eating Disorder

Unlike bulimia nervosa, someone with binge eating disorder does not go through a binge-and-purge cycle. Rather, an individual with binge eating disorder will fall into periods of extreme eating, followed by a deep sense of shame and guilt. During the guilt phase, the person may avoid eating or may attempt to go on an extreme diet as “punishment” for bingeing.

Other Types of Eating Disorders

Other types of eating disorders may be less common, but they can be just as destructive as the more well-known disorders. For example, orthorexia, which is known as “healthy eating gone bad,” has become increasingly common in recent years as people have turned to extreme dieting fads that require them to cut out all carbs, eat only raw foods, or totally eliminate sugar from their diet. While food researchers and dieticians say that many types of dieting programs can be beneficial, anything taken to an extreme can turn into an eating disorder.

Signs of an Eating Disorder

Do you suspect a love one of suffering from an eating disorder? Do you think you may be struggling with an addiction to food, or an addiction to exercise that’s related to your relationship with food? The signs of an eating disorder can range from very obvious to quite subtle. The National Eating Disorders Association lists what to look for:

Changing behaviors, such as a different attitude toward food

Dramatic weight loss

Dressing in layers

A preoccupation with weight, food, counting calories, or dieting

Frequent comments about feeling or looking fat

Cold intolerance, lethargy


Reluctant to eat around other people

Stealing or hoarding food

Disappearing after meals

Unusual swelling in the cheeks and jaw area

Eating disorders can also cause physical changes in a person’s appearance. Perhaps most obviously, a person with an eating disorder is likely to lose weight rapidly or to suffer from extreme swings in weight. A person with an eating disorder may also experience dry, brittle, or thinning hair due to a lack of nutrients from food. Individuals with bulimia nervosa often suffer from excessive cavities and discolored teeth caused by stomach acid wearing away the enamel on their teeth. They may also experience more cavities due to extra acid in their mouths caused by vomiting.

Getting Help for an Eating Disorder

An eating disorder is an addiction just like any other type of an addiction. For an anorexic, the addiction may involve an addiction to exercise. For a bulimic or someone with binge eating disorder, the addiction can revolve around food. In nearly all cases, however, the source of the eating disorder is not related to food. Rather, the disorder typically stems from some other problem or incident in the person’s past or present life.

This is why it’s important for people with an eating disorder to receive professional treatment. A therapist or medical professional with experience treating eating disorders can help the individual identify the root of the problem and give them tools to overcome it.

Dana A. Wells, M.ed., Rdn, Ldn, Cpt

Address: 702 Hyde Park, Doylestown, PA 18902

Phone: (215) 589-7111

Health Tips for Men Suffering from Eating Disorders

Health Tips for Men Suffering from Eating Disorders

It’s estimated that some 10 million men in the United States suffer from diagnosable eating disorders, including anorexia, bulimia, and binge eating. It’s likely that many additional males suffer from other types of disordered eating.

While there are nearly twice as many women with eating disorders tan men, research suggests that some eating disorders are becoming more and more common among men. In fact, a study that compared data from surveys that were performed in the decade between 1998 and 2008 found that extreme dieting and purging had increased in greater numbers in men than in women.

In both men and women, there are often co-occurring disorders that accompany eating disorders. Substance abuse, compulsive exercise, depression, and anxiety are often present in those with eating disorders. These disorders must be treated in tandem in order to be effective and usually require professional treatment.

The good news is that more men are seeking treatment that they need to overcome their eating disorders and live a healthy and fulfilling life. As they begin their lives of recovery, there are some things that they can do to remain healthy. The following are some tips to help men stay healthy.

Eat Balanced

Don’t diet – they don’t work. Instead eat a healthy, balanced diet that includes proteins, dairy, fruits, vegetables, and whole grains. The idea is to not restrict yourself from specific foods or groups of foods, but instead to engage in making healthy choices. While you don’t want to eat cake for breakfast every day, there isn’t any reason that you can’t enjoy a piece of birthday cake at a family celebration.

Listen to Your Body

There are a couple of points that are important to remember when it comes to listening to your body. First, learn how to detect when you are beginning to get hungry. If you determine that you are truly hungry, not just bored, or stressed, or some other emotion, then it’s the perfect time to refuel your body with healthy food.

Second, learn to know when you have eaten enough. Listen to your body as you begin to feel full – a physical feeling of contentment and satiation is what you are looking for, not a feeling of being overfull or stuffed. It helps to eat slowly, allowing your body to realize that it’s getting full.

Get Enough Sleep

The quality and quantity of your sleep is essential to good health. When you are well-rested your stress levels are lower, and your emotions are more balanced. When you are stressed or all over the place emotionally, you are more likely to relapse into old behaviors.

Exercise with Moderation

For many men with eating disorders, over-exercising is a common component of their disorder. Men tend to want to “bulk-up” muscularly and that feeds into their eating disorder. That’s why it’s important to recognize how much exercise is healthy. Consult with physical fitness professionals as well as your physician to determine what is right for you, and then stick to it.

Continue to Seek Support

Anyone who is suffering from, or in recovery from, an eating disorder benefits from the support of doctors, therapists, and peers. That means that you should continue to keep your appointments with medical professionals and also attend support groups or meetings where you can talk with others who are also in recovery.

If you or a loved one is struggling with an eating disorder, Summit Behavioral Health Eating Disorder Clinic in Doylestown, PA can help you. We offer treatment for men and women with an eating disorder and any co-occurring disorders. Let us help you get on the road to recovery.


Rebecca O’Mara

Executive Director Brand Management


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Nutrition Tips for Women Suffering from Eating Disorders

Nutrition Tips for Women Suffering from Eating Disorders

Recovering from an eating disorder involves learning to eat normally, in a healthy manner. That requires that you understand what healthy eating is. When you have suffered from an eating disorder, thoughts and feelings about food and what is healthy often have become skewed and abnormal, so it’s a process of re-learning what is good for your body.  

Returning to Normal Eating

If you have been to treatment for your eating disorder, then you were likely put on a meal plan that was determined to be healthy for your specific disorder. These types of plans provide you with organization to eating, and they ensure that you are getting the nutrition that you need. While it’s important to adhere to meal plans at the beginning of recovery, the true goal is to be able to learn what your appropriate food intake is. Establishing a healthy meal plan, in the beginning, allows you to see what normal food quantities and types are. How long it takes an individual to get to the point of eating intuitively and in a healthy manner varies – for some it comes fairly quickly, while for others it may take years.

Tips for Healthy Eating

There are some things that you can do to help yourself get to and maintain a healthy manner of eating. Some are specific dietary practices that will help with physical health, and others are tips for ways of changing how you think about food.

Eat more fruits and vegetables. It’s recommended that you eat a variety of fruits and vegetables of varying colors – especially red, orange, and dark green. Also, adding peas and beans to your diet will improve your health.

Eat whole grains. At least half of the grains you eat daily should be whole grains.

Eat foods high in protein. Foods like lean meats, poultry, eggs, fish, legumes, soy, and nuts are higher in protein than other foods.

Eat more fiber and calcium. This can easily be accomplished by adding more vegetables, fruits, dairy, and whole grains to your daily intake.

Think “quality over quantity.” One way to do this is to stop counting calories. Consider the quality of the food that you are eating and the good that it is doing for your body.

Think of food as medicine. Sometimes it is helpful to adopt this way of thinking, especially in early recovery when you may feel like you don’t want to eat in a healthy way. Just like taking medicine, you may not want it, but you need it to be healthy and to recover. Another way to think about it is that food is fuel. It is what keeps your body running properly.

Remember that thoughts and feelings are not facts. In the beginning of recovery from an eating disorder, you may have to remind yourself that sometimes your thoughts and feelings about food are lies. Your internal voice may be telling you that you shouldn’t eat when you know that you should.

Remember that no food will make you fat. There is no food that will make you fat when it is eaten in moderation.

Don’t buy diet foods. Buy foods that are good for you and that you like to eat – not because they are low in calories.

Be patient with yourself. Normal eating takes time and should be done slowly so you don’t get too overwhelmed. Remember that you’re getting better every day and that though it may seem like hard work, you and your health are worth it.

Get Help for your Eating Disorder

If you are struggling with an eating disorder and have not gotten professional help for it, you should consider doing so. Without treatment, the above tips will be hard to maintain. At Summit Behavioral Health we treat with eating disorders in Women.  we can help you get started with treatment and help you make healthy choices with food and your recovery.


Rebecca O’Mara

Executive Director Brand Management


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