*Trigger warning* Eating for Health and Wellness

[Guest_1055]

I have been struggling eating and eating healthy foods over the last couple of weeks. I really do not want to go back further to how I use to eat, that is eating junk food, takeaways, copious amounts of chocolate, processed junk and comfort eating.

Finding it challenging to stay motivated to actually prepare what I know helps me feel better mentally, emotionally and physically. Plus I have been feeling overwhelmed with other stuff happening in my life, which somehow makes it more challenging. The old unhealthy comfort eating thing is coming back. And I think I am getting concerned and scared about that. I so much do not want to go back to how I use to be. I was so sick. Plus I now have some physical things not right in my body , so I need to be more careful and mindful of what I eat. ( Pre cancer cells , high blood pressure )

I was eating really well since Febuary of this year, it’s just the last couple of weeks I haven’t.

So I would like to use this thread to help me be accountable to Beyond Blue people. So like a diary where I can post and report what I eat. And also any healthy eating tips, motivating strategies to help eat better or anything related to healthy eating for our bodies including our mental health.

[Guest_1055]

Thankyou for your recipe Blue. It does sound pretty yum. I am glad they can be cooked in the oven. I was wondering about that. Yeah I quite like the dried coriander , so should be cool. I use it in curries and a mexican thing I make. It is just the fresh.

I will you know how I go.

[Guest_1055]

How you going Ms Purple?

I appreciate your kindness in your post. You work as a dietitian, is that right?

I too do not restrict what I eat. That is restriction on all whole Plant Foods. I eat until I feel satisfied. I never count calories or anything. Though I do limit the amount of whole grain bread I eat and the amount of nuts.

For protein sources... I generally eat green leafy vegetables, and other vegetables a variety of nuts, chickpeas, lentils, butter beans, kidney beans, black beans, tofu and soy milk.

However lately I did see I was not eating enough healthy fats. Hence the 1/4 avocado I ate today. I do eat some nuts in the form of cashew sour cream and in some dressings that I put on salads. I am thinking I will need to eat flax seeds, chia seeds and walnuts for omega 3/ healthy fatty acids.

Any thoughts there Ms Purple? How does that sound?

Thankyou for the link too, I shall have a look at that.

And did you have an eating disorder. Is that what ED stands for? No pressure to reply or anything.

Anyway Thankyou

[MsPurple]

Hi Shelley

I have worked that area in the past, however I am not currently, so I am just speaking as a general person using government resources. And yes ED stands for eating disorder. Unfortunately I was 14/15 and sometimes I need to check in with myself. Sometimes my low moods can cause my appetite to go down so just need to keep in check. I find it is more mental health related so if I am down it can affect my eating.

I wouldn't consider green leafy veg a source of protein. It is pretty minimal. Yes some have iron and other micronutrients but I wouldn't consider it a protein major source (would have to eat a bucket which is crazy). Tofu is a good source. I myself am not the biggest fan, purely because every time I try to cook it I do it wrong.

Have you ever considered seeing a dietitian? I know if you have been diagnosed with depression/anxiety/mental illness, you should be eligible for a chronic disease management plan (or some may know it as it's old name EPC). It allows you to get 5 medicare subsidised (note probably not bulk billed but still decent chunk) to see an allied health professional (including dietitian and others). Dietitians are regulated and approved by Dietitians Association of Australia. They can give more personalised advice and give you reassurance. I have seen one in the past and they were great. Sometimes looking online you can get so many mixed messages. Example of bad internet blog advice 'dairy is bad for you'. It isn't. Great source of calcium, source of protein and carbohydrate. Yes if you are allergic or lactose intolerant, (unless you get lactose free) or vegan then no it won't be good for you, but many blogs say it is bad for you on a broad spectrum. I just prefer advice from a professional that knows the science, not just an online blogger/fitness guru (no qualifications in nutrition) person who eats bananas all day and claims they know more than professionals because they are skinny. Some of the stuff I have read is horrifying and just makes us feel worse about ourselves .

Thought I'd finish this post by saying some foods I have been really enjoying at the moment

• hot cross buns - aldi ones are yum

• muesli or rolled oats for breakfast. Of late I have been using my favourite muesli with greek yogurt, frozen berries, cinnamon and top it off with some chia seeds and honey (if required)
• dried fruit before my run/ride for quick delicious energy
• cappuccinos

I personally eat most things. Ice cream is my taste poison of choice

[MsPurple]

Ran out of words and realised I forgot to say something
Forums like these are great. Can share what we know and ask others for general advice. We are also monitored by beyond blue and other forum users to make sure we don't say anything detrimental to others. It is great not worrying. Well for me it is anyways.
Especially some food and recipes ideas. I live with a housemate but we usually cook seperate and I am starting to get bored of my standard meals so having a try of some of your ideas sounds great

[Guest_1055]

I am not sure what 14/15 is actually.

Hot cross buns, oh yeah Easter time coming up. I too like the taste of these. But they do not like me. Refined sugars and white flour makes me feel quite sick and bloated, gives me a foggy head, decreases my energy level and I feel just plain yuck. I try to stay away from all processed foods and junk. It just does not make me feel the best. Anyway I love the aroma of hot cross buns. Smell real nice hey!

I too do not trust just anybody with my health in regards to eating. I have done quite a bit of research myself. And actually I found out I really like learning about it all. Fascinating stuff.

Mmm about the dairy. Not sure about that one. I think the Keto diet says no to that. Though I know you can get those nutrients you mentioned in other foods. The only time I consume it is in milk chocolate. Chocolate is personally no good for me. I was highly addicted to the stuff. Think blocks and blocks of the stuff. It just makes me real sick and puts much weight on my body. Actually I was addicted to a lot of junk food. My quality of life was real bad when I ate the stuff.

I really do feel better only consuming mostly whole plant foods for now. And as long as I stay within those boundaries I feel great.

Mm so when your mood is low , you have no appetite... I would properly drink green smoothies and soups if that was me. If I am feeling emotionally sad, I mostly have the desire to eat chocolate. Even just one small piece of the stuff can cause me huge issues.

Thanks for the info about seeing a dietitian. I will give it some more thought.

Your oats breakfast sounds quite yummy. Like it, except the Greek yoghurt. Now the weather is getting cooler porridge sounds good.

Dried fruit also yum. I sometimes go to the local organic store and buy a few dried apricots. Super good!

Nice talking with you Ms Purple.

[IreneM]

HI Shelley

Well done on your goal of eating healthy. It is good that you are setting small goals for yourself and reassessing how you went. By the sound of things you are doing well, but unless you have a specific medical issue; I encourage you to avoid all of the special diets out there like Keto and others.

RE: Renal Failure and Dialysis.

I do not have renal failure anymore as I am living on a donated kidney. Yes, my old dead kidneys are still there and the disease is still attacking them in the background. I am now approaching 5 years post-transplant and will hopefully go overseas shortly.

People on Dialysis can often be very restricted, as they are more prone to fluid retention among other issues. Nutrients that can be problematic for these ones include: Potassium, Protein, Phosphate, Iron, Fluid, and more - very complicated and everybody is an individual case depending on the disease type and other factors. Type of Dialysis Program has a huge impact as well. I didn't know what to eat at one stage and became skin and bones. Now I have done the opposite and need to watch my weight - this is common with transplant.

RE: Plant-based proteins like the Legume family (beans)

Too much of these can become problematic and become a cause of gout. But if you consume the required fluids per day of between two and three litres of clear fluids (water); it shouldn't become a problem for your kidneys to remove excess. Two litres of water standard, three if you are losing fluid via diarhea, sweating, or vomiting. Otherwise your kidneys can't do their job of producing blood.Try to keep your water consumption seperate from meals as it can slow down the digestion process. Legumes are very filling so be moderate in your consumption if trying to lose weight.

You two have raised some good issues so I shall aim to do a different post on these points each day.

Irene.

[Guest_1055]

I was much encouraged by this morning.

“You are not weak and you don’t lack will power. Certain foods are just plain addictive. The good news? Healthy foods can be habit forming too!”

——By Kris Carr

Love this

[Guest_1055]

Thankyou so much for your willingness to share what you know Irene. All very interesting about the kidneys. I am guessing you studied up on that a lot because you had issues yourself. Sorry you went through all that with kidneys and all.

I have heard that about not consuming water with meals before. So thanks for the reminder. I just want to practice not doing that. And I did not know that about legumes.

[Guest_1055]

I was eating pretty healthy until late last night. About 11 pm I walked down to the service station. I bought 1 small packet of cold chips and a chocolate bar. I think I was bored this time. Anyway it has carried over to today, when I binged ate about 8 slices of toast with hummus spread on it. Actually it was properly more toast then that. I chocolate easter bunny and 1/2 of a red tulip Easter egg.

I also ate scrambled tofu with vegetables. I am happy I ate the tofu and veg. But the other, no not happy at all about that. The money was needed for something else as well.

So back to setting the 3 day goal again.

[Guest_1055]

Breakfast - pineapple, grape and baby spinach smoothie.

Lunch - left over tofu and veggie scramble with quinoa ( veggies included were carrot, peas, onion, spinach, mushroom and tomato.

Snack - one was not so good. It’s was challenging as my son had a loaf of raisin and cinnamon bread, sliced thin from Bakers Delight. I love the aroma of cinnamon. Anyway I ate 3 slices of that. The other snack was a chocolate milk made on bonsoy. ( raw cacao, coconut sugar and soy milk)