topic Eating Well - Those Fruit and Vegetables in Staying well

Eating Well - Those Fruit and Vegetables

Guest_1055 — Thu, 14 Apr 2016 13:29:15 GMT

Hello

I have chosen to start up this thread in hope it will help those who need or want to eat better. Personally I have issues with comfort eating, that is you turn to a certain food, because you think it will help you feel better. This food may be ice cream, biscuits, fatty take aways, sugary drinks, potato chips etc and my big one.........chocolate.

If you take a real deep look, these foods actually don't help us feel better at all.

I have tried removing some of these food items from my diet. But have found I can do it for a few days, then fall back into the old habits.

When you are feeling depressed and unmotivated, it is a challenge to eat the foods that you know will benefit your body and mind. Because sometimes you just don't care enough about yourself. Well that is my personal experience. And if you are the one that prepares food in your household that is more of a challenge. Again that is my experience.

And for those who go through episodes of anxiety, you may have no or little appetite at all.

So anyway what I have been thinking about is taking baby steps to better health. One of those steps is to :

Eat more vegetables and fruit

So I guess this thread is for anyone really. A place to share hints, advice and encouragement regarding the consumption of vegetables and fruits. One could use this thread like a food diary to report the vegetables that they have eaten that day. Thus helping each other be accountable. Helpful books, websites, vegetable gardening tips. And even recipe ideas. But I am thinking only one step at a time. So only focus on the vegetables and fruits for now. And see how that goes. I have looked at the whole "eating healthy" big picture, and to be honest , I felt overwhelmed by it. So I figured as long as we are moving in the right direction towards better health for our body, emotions and mental health..........well that has to be good.

Here we go then!

Much love to all

Shelley

Eating Well - Those Fruit and Vegetables

Guest_1055 — Thu, 14 Apr 2016 13:49:07 GMT

Hi all

I am challenging myself to eat more leafy greens . And only one day at a time. So a baby step. Today I made a fresh juice which had baby spinach in it. I couldn't really taste the spinach. And because the pears were a good price in Woolworths, I used these as well. The juice was pretty yummy. This is the recipe if you would like to make it.

2 almost ripe pears

1 peeled carrot

2 handfuls of baby spinach

Made 350 mls

PS. I am not sure if all juicers juice spinach.

Hugs if you like them

Shell

Eating Well - Those Fruit and Vegetables

Lost_Girl — Thu, 14 Apr 2016 14:00:20 GMT

Hi Shell,

Terrific thread!

Something that motivates me to make the right choices is being able to see the effect the food has. There is a terrific free site and app called myfitnesspal. You can add in there the food that you eat during the day.

If you are reaching for something like a biscuit instead of an apple, you can pop both things in the myfitnesspal site and see the impact to calories and health. The site will do all the work for you including telling you when you have had too much salt or protein for example. It keeps track of a daily total for anyone interested in weigh loss as well as healthy eating.

When you add your vegetables in you may also be surprised at the differences between different types.

Today I had a nice salad sandwich for lunch with carrot, tomato, lettuce and ham. I had carrot, peas and corn with my dinner of salmon cakes which also had vegetables hidden in them.

I was just about to eat comfort chocolate but this thread has motivated me out of it tonight. A heartfelt thank you. I am going to have low fat yoghurt and fresh strawberries instead.

Eating Well - Those Fruit and Vegetables

Guest_1055 — Thu, 14 Apr 2016 15:35:13 GMT

Hey dear Carol...

I just have returned from checking out the website myfitnesspal.

I ended up signing up. There is heaps of stuff on there isn't there? And it looks fun. I even came across a forum on emotional eating that had a beautiful image of fruit and vegetables. Thank you for sharing about the website.

And good on you for eating all the vegetables today. Even the hidden ones in the salmon cakes. That is a good idea. Do your children know that the veges are hidden like that?

Many hugs

Shell xx

PS. I hope you feel better soon Carol.

Eating Well - Those Fruit and Vegetables

Guest_1055 — Sun, 17 Apr 2016 14:01:55 GMT

I have managed to have the same juice every day with the leafy greens of baby spinach, carrot and pear. One thing I have noticed is the skin on my face looks healthier and clearer. I think I have a bit more energy, but I wouldn't say this is a lot improved as yet. I haven't noticed any changes in emotional or mental health. But I haven't been doing this for long.....so I will keep going including more leafy greens. Oh I had several cravings for hot take away chips. But I just boiled some new potatoes with the skin on. And topped it with cheese. This satisfied that particular craving.

Eating Well - Those Fruit and Vegetables

Lost_Girl — Sun, 17 Apr 2016 14:19:00 GMT

Great work Shell. I am not sure I could do greens in a drink but I like eating them with just a bit of balsamic vinegar drizzled over.

My problem is that hubby is always too tired to put the effort into salad and I am just a bit useless at the moment to do it myself. Your thread got me thinking though and I have a work around. I have bought tins of chunky vegetable soup so I am having that whenever the meal hubby is making is too unhealthy. The soup fills me up too. Now I just need to cut down on the bread and butter I like with it. It is a start.

My kids will not touch fish cakes of any sort. Funnily they don't like salad but if we have tacos they will happily add and eat carrot, tomato and avocado..go figure.

You're doing great Shell, well done!

Eating Well - Those Fruit and Vegetables

lookingforme — Sun, 17 Apr 2016 15:06:08 GMT

Hey guys,

This is a great thread, thanks for starting it. I too have problems with eating. I almost never have an appetite. If there wasn't someone to ask me what I'm eating I probably wouldn't eat. Last year, I decided to do a lifestyle change, and I had to eat to accommodate the exercise I putting my body through. But, for the past three months, I've felt the depression kick in, and the only thing I wanted to eat was chocolate, and I'm pretty sure for 3 weeks, it was the only thing I have eaten.

Last week, I started the healthier version of life again. It has been absolutely hard. Motivation, ugh. What does it even mean right? I have used my lack of appetite to essentially eat the same clean meals over and over (one good thing at least...).

But, when it comes to doing the healthier thing, you guys are actually on the money.

I am fortunate enough to own a nutribullet, and I blitsz things, so that I can skull all the nutrients down without having to eat.

Breakfast, berry smoothie with a banana, oats and almond milk.

For all the fruits you want, fruit juice! I even got my mom on this because she doesn't eat enough, she works too hard. If I could drink all my meals, I would. There is someone working on it actually...

But soups are great too, all the nutrients from the veggies, and you can make bucket loads.

A good alternative, for the chocolate, is to have the 70% cocoa dark choc. I have been eating, as a snack in the middle of the day, a digestive biscuit, a piece of dark choc, and some low fat yoghurt. If I want more choc, I get rid of the yoghurt.

Myfitnesspal helps a lot with calculating the calories.

I did come up with a recipe for cookies that are great snacks too, for when we're ready.

It is also important to drink a lot of water. It may help to put some citrus in the water, like lemons or limes, and add some mint so it becomes flavoured, might be more of an incentive to drink.

You are both doing great 🙂

PS-I hope you don't mind me butting in, the topic caught my eye as I was thinking if I should eat or not

Eating Well - Those Fruit and Vegetables

Lost_Girl — Sun, 17 Apr 2016 15:25:18 GMT

Hey lookingforme,

I'm really glad you joined in! Same goes for anyone else reading, the more the merrier and I'm sure Shell will agree so please join in.

I really envy you the nutribullet. I have a problem with needing to feel full. However I have been actively working on portion sizes and have cut them back a lot. A lot of the time this involves me eating half of what hubby serves or leaving some things on the plate like a side serve of pasta and just eating the meat and veg.

My biggest problem is chocolate. I can leave lollies cakes and icecream but chocolate I find very hard to resist. We have had a lot of milk chocolate in the house since easter. I need to get back on track and get dark choc instead as you say lookingfirme. I like the dark choc and it's better for depression (says my psych), and I eat less of it because it's rich. I have a problem where I use chocolate like a medicine. If I am hurting really bad physically from my chronic pain, I allow myself to eat it to mske myself feel better. I convince myself I deserve it even though I should be saying to myself that I deserve better than that. I haven't worked out how to change this thinking yet. Even though I know the right thing to do, doing it seems so much harder.

Sweet strawberries and grapes with a bit of yoghurt is helping a bit.

Any tips?

Eating Well - Those Fruit and Vegetables

lookingforme — Sun, 17 Apr 2016 16:04:03 GMT

Hi Lost Girl,

I get you about chocolate, wholeheartedly. My old psychologist told me that it's okay to indulge myself on the days where I feel bad, it's a part of being kind to myself, but I think I can take it to extremes, that she may call harmful essentially. What I have done, because I know I can't get rid of chocolate as part of my diet, is I eat the dark stuff (and your psych is right, increases serotonin apparently; the feel good chemical), during the week, and once a week, I eat the milk chocolate, guilt free. One day worth of all those calories is okay, because I know I get out and put some exercise effort in and I eat clean the other 6 days. I think your biggest hurdle is having that Easter stuff left over, because if it is there, it is harder to avoid. Maybe get hubby to hide it somewhere and ration it out on a Saturday? Definitely have the dark chocolate at home as an option. I know grapes are supposed to satisfy the cravings that chocolate gives, so you're doing well to start.

As for feeling full, definitely fill out your plate with fiber, and eat veggies that are low in GI, like sweet potato. And you can substitute that plate of white pasta for wholemeal pasta, which takes longer to process in the stomach. Portion control is good, it is great that you are aware of it, but you don't have to forego all the carbs, those are good for you. Also, add a couple of snacks during the day, like nuts with the dark chocolate, or some raw veggies like baby carrots or cucumber? Got some fiber in there. Drinking water also helps you feel full. I certainly wouldn't down a liter at a time but, drink it constantly. And chew on some chewing gum, for some reason that helps me with cravings...

Eating Well - Those Fruit and Vegetables

lookingforme — Sun, 17 Apr 2016 16:08:33 GMT

I forgot to add, I brush my teeth fairly soon after dinner so, mentally, I know I shouldn't eat any more.

Eating Well - Those Fruit and Vegetables

Lost_Girl — Mon, 18 Apr 2016 09:34:58 GMT

Thanks heaps for the tips.

Yes, I need to get it out of the house...if it's here I will find it hidden or not.

The teeth brushing is a fantastic idea! I shall try that.

Cheers

Eating Well - Those Fruit and Vegetables

topsy_ — Mon, 18 Apr 2016 09:54:42 GMT

Thank you ladies for all the info. Do any of you find it more expensive to buy extra fruit & veg? My hubby asked for more fruit last time I grocery shopped but whatever I buy he eats in the first couple of days. I plan for it to last at least a week!!

I'll check out that other app too. I never thought of just testing what difference different food choices would make.

Years ago I saw a dietitian. She said I was allowed to have 3 of those Lindt "ball" chocolates - everyday if I liked. BUT, I had to walk into town to buy them & walk home & I was only allowed to buy 3 at a time!

Eating Well - Those Fruit and Vegetables

Guest_1055 — Wed, 20 Apr 2016 03:27:41 GMT

Hey Carol.

Thanks for your encouraging words. Yes having greens in a drink takes a bit to get used too. But I assure you, that I couldn't taste the baby spinach at all in the fresh juice I make.

Then if you can eat salads, that's good. Have you seen those "salad in a jar recipies?" They are basically a healthy dressing in the bottom of an airtight glass jar. Then you place like hard vegetables say greater carrot, radish. Anyway you layer your jar in different coloured vegetables with the green leafy ones on the top. Place on the lid and refrigerate until you are ready to eat. Apparently they can last a few days in the fridge. You may be able to do this Carol, and make a few on a day you feel OK. Plus it sounds creative and fun to make. And I know you are creative. Anyway I am going to give this a go.

As for the chocolate eating, well as you know I do struggle with this also. In fact I ate a whole packet of chocolate biscuits the other day. I was feeling down and needed a pick me up. Sure it picked me up for a little while. But the following morning the headaches started. I am sick of choosing this way out to pick me up. It is not wise.

So one of the reasons I am eating more leafy greens is change my taste buds from wanting the unhealthy stuff to desiring the beneficial foods. I have read that this indeed happens.

Yummy grapes and strawberries, good choice.

Much love to you Carol

Shelley xx

Eating Well - Those Fruit and Vegetables

Guest_1055 — Wed, 20 Apr 2016 03:43:38 GMT

Hello Joelle

I hope that it is OK to call you that here, I saw this name on another post you wrote.

You have issues with chocolate too? So how long did you go on the "clean" lifestyle last year. Does that one have lots of greens in it. I have looked into a few different lifestyle choices. Pretty much all of them encourage us to eat more vegetables especially the rich coloured ones including the greens. So did you feel better eating this way? Did it affect your mental and emotional health in a good way.? I can't remember is the "clean" like whole foods, so no processed stuff?

I have a tribest personal blender, it is pretty useful. Is yours like a personal blender? I think I will give that smoothie recipe a go, and I will add spinach to it.

Thankyou for all your tips, oh are you eating better now?

Here is a hug if you would like one

Shell xx

Eating Well - Those Fruit and Vegetables

Guest_1055 — Wed, 20 Apr 2016 04:04:06 GMT

Hello yellownanna

As to whether fruit and vegetables are more expensive. Maybe that depends on your circumstances. I am coming from a junk food lifestyle pretty much. So for me I hoping to get rid of all processed foods including take a ways. I know that sort of food is expensive so I think if you compare it to that, buying fruit and vegetables is most likely cheaper.

Do you make smoothies? Because you could freeze a lot of fruits for them. And you can buy bananas much cheaper if they are going black. Which is a good time to peel and chop them and freeze for a smoothies later on.

For these juices I have been making this last week. I bought a family size pack of baby spinach for $5 this lasted a few days. Then the pears were in season I think, so they were cheaper. And carrots always seem like a good buy.

I am not sure if I answered your question though. But you could give the smoothie idea a go if your hubby would like it. It might work. It may satisfy him??

Love

Shell xx

Eating Well - Those Fruit and Vegetables

Lost_Girl — Wed, 20 Apr 2016 05:03:45 GMT

Hello to all and a big hug to lovely Shell,

I bought some soy and lindseed bread today for me as the rest of the family eat white.

I made a sandwich for lunch with avocado instead of butter and ham and sliced button mushrooms. I ate a baby carrot on it's own and for afternoon tea I am having some natural youghurt with some fruit and nuts. The fruit and nuts and seeds were from the help your self section in the supermarket. It was a lot cheaper than the dried fruit section and had a bigger range of fruit and nuts in the mix. Yummy and a good afternoon pick me up.

Thanks Shell, I am feeling motivated by you! xx

Eating Well - Those Fruit and Vegetables

lookingforme — Wed, 20 Apr 2016 06:16:49 GMT

Hi Shelley,

No, I don't mind you calling me Joelle, all good. I actually had a little smile on my face because you remembered my name.

Oh yea. Chocolate is...my kryptonite (not to let my geek side show). Up until about two weeks ago, I was feeding my depression with it. It was a constant cycle of eat chocolate, hate myself for it. I think for a couple of weeks, it was the only thing I ate. It got to a point where I wasn't even enjoying it anymore, I would just cram as much chocolate into me as possible. Then I, like you, got sick of myself doing that. I hit a very low point that seemed almost all self loathing. I thought that I had to change something. So almost two weeks now, back to my clean eating.

So last year, from end of September to the beginning of Jan this year, I had the healthy lifestyle. There's only so much exercise can get you without a clean diet. By "clean," I mean rethinking my carb intake especially, that was the biggest shift. I was putting on a lot of weight so for the first month I went carb-less, but added complex carbs in because I could feel my body getting fitter and I could push myself more. So, definitely a lot more vegetables on the plate with all the colours in there. I hate cooking so I would cook in bulk, this was a huge challenge for me. Spinach is a staple for me. I don't juice it, I just eat it. All the veg, especially when not cooked too much has a lot of fiber, and veggies are versatile. Complex carbs just means less processed. The reason we can keep eating chocolate is one it tastes great, but also it consists of more refined sugar, so the body doesn't have to work too hard to break it down, and it burns right through us, we end up feeling tired and wanting more, literally. So, swapping out the "white" for "wholemeal" essentially. Brown rice, wholemeal pasta, sweet potato, rolled oats, not the quick oats, if you have to wholemeal bread. And then after that, portion control. I tend to make all the pasta sauces and would puree tomatoes that buy tomato paste because I can control the sodium in there.

On the diet, yes I feel better (especially when it comes to the digestive system), I can say that honestly. But, I am struggling a lot with other things. So, I'm not sure how to gauge it with mental health. I am able to push myself to exercise and force myself to eat because I need the fuel, so that's something. I have lost weight, so that helps.

Eating Well - Those Fruit and Vegetables

lookingforme — Wed, 20 Apr 2016 06:38:16 GMT

I ran out of space...

I forgot to mention to eat 4-6 times in the day depending on how you feel on your new diet. But the snacks should be relatively small, like eating nuts if you can. I also have a cheat day once a week, guilt free, because I know I exercise 5 times a week and eat what feels like meat and leaf the other days haha. And during the week, I eat a some 70% cocoa dark chocolate, just to keep myself in check. It is all about moderation.

The nutribullet is just a blender, yea, according to their marketing it is a "nutrient extractor." I usually make berry juices to get the antioxidants. My mum does the complete veg and fruit thing, if you want I can ask her for some recipes?

I'm not sure if I answered your question, I feel like depression and anxiety encompasses it all, so I can do it but it takes a lot out of me to get it done...I don't mean to put you off, because I would always suggest eating better. But I hope I gave you and idea of what I do. If you want a typical food day for me, I can type that out for you also. You should definitely give it a real try. I will say that last year, at first it was hard, but as you mentioned Shelley, you get used to it, takes a couple of weeks, less so the second time around for me. By December, I felt good. because I had stuck with it. I managed to lose 10 kilos in those few months. The healthy way, not the lack of food way. When I had started last October, I felt like my depression was outpacing the meds I was on. I thought, I should exercise, so I did, it was hard, I was hard on myself. Then I thought it's pointless without the food. So I changed it up. And then a few months later because I achieved a lot, I felt good. So maybe it's a gradual effect, or at some point I came out of the wave and I was able to just feel good. Sorry, this is as clear as I can be. Right now, I'm back under so...and I'm trying again. I can keep you posted.

I would love a hug, thank you.

Lost Girl, well done, sounds well planned. A start is all you need 🙂

Yellownanna, I would suggest visiting veggie markets, the produce is fresher and cheaper, and there is often more variety.

I hope I was helpful

Joelle

Eating Well - Those Fruit and Vegetables

lookingforme — Wed, 20 Apr 2016 06:42:40 GMT

There's always something else...

Shelley, I understand that you get migraines? What is your fluid intake like? Are you getting enough water? It's just as important as the other aspects to your diet.

Also, I realized that my meds make me retain fluid, so that's why I manage my sodium intake and it helps to drink water and exercise. Maybe something to think about?

Eating Well - Those Fruit and Vegetables

lookingforme — Wed, 20 Apr 2016 07:08:07 GMT

One of my posts is missing...