*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.

[monkey_magic]

Good going Chika Bonita!!

I would love to try some of that pasta with feta!

Today I've been researching the KETO-DIET because a lot of ppl doing the weight loss challenge are doing it.
I read you consume 70% fat, 20% protein and 10% carbs to keep your body in a state of KETOSIS to keep your body using your FAT STORES for ENERGY.

I feel like a lot of information concerning WEIGHT LOSS/ HEALTH contradict itself. For example in the healthy food pyramid carbs are at the top of the list and fats on the bottom. The keto diet is something you can supposedly use as a lifestyle but it the opposite of the food pyramid guidelines.

No wonder people are confused.

I also was taught to have 6 small meals/ day. Now they're saying it's better to INTERMITTENT FAST and not eat for 16 hrs.

I suppose you have to TRY different things and see what works for you and makes you feel the best.

[golden82]

Hi MM, Shell, Sleepy,

Wow this thread is moving fast.. I really like how you are all sharing what you are having through the day - I think it is helpful for us all. I am not keen on fad diets, juice diets, keto diets, intermittent fasting diets etc. I think for the most part they are for money makers benefit and preying on vulnerable ppl and society pressure etc. Plus I do not think they are good for the body - certainly not longer term. Some of my courses in uni were anatomy and physiology and I think our systems need balance and variety - as you ladies all say. I totally agree. Also, they can become destructive. I did a juice fast in high school and took it too far and that was first real bout of anorexia crept in. I think they are positive sometimes for a short while maybe. How did you go with yours Shell?

Well, I am having a difficult day all round. I didn't eat yesterday. Hardly slept. It is hot in Adelaide and my flat is SO hot - even doing nothing and I am sweating omg! I woke up super hungry - and so ate too much at breakfast/lunch time. Like you say Sleepy - if we go too long without eating, we end up overeating. That is why the snacking/regular meals is good. They tell me that all the time at the eating clinic - they have been telling me for years. But I still restrict/punish self with not allowing to eat. And then when I do eat it is so late at night eg 11pm and too much and then the cycle continues...so yeah, I can't even express what I am trying to say. Too hot and bothered and angry at myself for stuffing up again.

Today I ate - milk coffees with full cream milk - had heaps of these; frozen strawberry yoghurt (I put it in the freezer? It turned out okay); a bowl of some oats, chia, fruit/yoghurt trail mix, nuts/seeds, coconut, raspberries and strawberries, full cream milk. And a bit of ice water through day.

Shell - the bran I use is the soft bran for fiber. Due to the not much eating all those years, my digestive system ground to a halt and so it has left me with gastroparesis and other things. So fiber helps with that.

Sleepy - I am the same re not much left in the way of food. I have been meaning to re-stock for several days but the anxiety and depression too much so have stayed in bed. Will have to get something tomorrow. I was going to get some watermelon for dinner - will have some mango I have left and get the watermelon tomorrow.

ps we are here for you Shell - dinner roll and chips is not too bad, there is much worse. Good efforts xo

[monkey_magic]

Hi everyone,

Golden I'm glad U opened up. It lets me and other's into your world. We all learn from each other and ultimately pave our own way. It can help gain a different perspective on things as well.

Today has been my best eating day. I've been taking pictures of my plates so I am literally watching what I eat.

- sauteed kale and onions in olive oil, cucumber, marinated tofu in peanut satay sauce

- different nuts, seeds, strawberries, blueberries, 1/3 low carb peppermint/ choc protein bar cut into little pieces, l/ f babybel cheese

In between the 2 meals I had an ice coffee made with coconut sugar and a little soy milk, the rest water.

It's nearly 5pm.

My next meal is a mystery. Very pleased with myself today.

[monkey_magic]

My last meal was;

1 egg omelet with mushrooms, beans and onion fried in olive oil, little feta cheese, little sundried tomato,few olives, tomato, cucumber,pumpkin.

It's 1:010am and I'm hungry.

I gave intermittent fasting a go. Fasted for 16hrs ate in an 8hr window but didn't like it.
Then today I've tried keto...increased my fats, lowered my carbs..

My favourite way of eating is a few meals spread out throughout the day.....with little treats mixed in and lots of variety.

I'm pretty sure you can still drop weight eating more than 10% carbs/ day...keto seems too restrictive to me.

Don't think I'm really a fan of doing intermittent fasting or keto everyday... perhaps once in a while to aid fat loss but not everyday.

My mum's doing intermittent fasting and she seems to like eating that way but I've watched her scoff down her food, and I guess binge in those 8 hrs at times.

Yep, smaller meals throughout the day seem the right way to go for me.

[ecomama]

I have a few friends doing Keto to fight diseases they have... then when I told a psych friend of mine (because I'm sad they're unwell) she was upset because she said the person who created that diet became unwell.

Not looking at it for me. Don't look at diet plans or anything - had too much of that in my youth being a dancer. ergh.

BUT I had to do FODMAP to avoid surgery. My Dr searched for a way for me to avoid surgery and said it was my only option to try.

That was 8y ago I think now... no surgery needed.

It worked wonders in 2 days. But it wasn't for weight loss.

I once had a boss who gave me a wonderful food plan that she follows (and was the same size in her 50s as she was when she was 14!!)... her advice was for me to avoid morning sickness carrying the multiple babies....

Basically it was this:

* eat small meals

* protein with each meal

* 2 carb servings per day

Example -

Breakfast - on waking I would make a poached egg with small amount of baked beans, wilted rocquette and maybe 1 piece of toast.

Morning tea - 1 tub of yoghurt or cheese on rice crackers.

Lunch - steamed chicken (or tuna) on bed of lettuce and salad.

Afternoon tea - same as morning tea.

Dinner - protein of some type ie meat, tofu, chicken, eggs, with rice noodles and vegies.

Late night or middle of the night (if I woke and felt unwell) a popper of Sustagen.

2-3 pieces of fruit throughout the day if I felt like it.

Boss said it was about keeping the body stable, building muscle not fat, not sending body in to shock thinking it was in starvation mode, keeping the "sugars" stable ie includes sugars converted from carbs and fructose from fruit.

My friend carrying less babies was in hospital almost the whole pregnancy and I was able to work a 70-80 hour work week and carry through. She tried the food plan and it worked! But she said it was too hard to do.

Love EM

[monkey_magic]

That sounds sensible to me Em.

You're not going to get " keto sickness" on a varied diet like that. ( Which is a thing).

I think it's ridiculous to have to move certain vegies or fruits to the banned section of your plate because they are not "keto friendly".

I believe a variety of different vitamins and minerals are essential for health and longevity.

Diets can make things difficult for dinner parties, going to restaurants, buying things on special at the supermarket etc.

It's just challenging when you have to unlearn what you've been taught and practice due to popular opinion or latest trends etc.

Humans are creatures of habit.

[golden82]

hi mm,

You are going great!! And it seems like a bit of trial and error for you listening to your body and working out what it needs for you to feel your best. Good on you 🙂

EMs post is pretty spot on I think. There are oodles of 'diets' or 'meal plan's out there, but I think something like what EM wrote is on the money. Funny thing with anorexia is that I seem to know all there is to know about nutrition and what is best.. just never do it. I am forever writing the same type of meal plan with times to eat etc times to sleep and recover (my body is very early days of repairing, nutrients etc so very tired).. and taking to dietitian and then never doing it. But I will post it here for you - similar to EMs. Probably not enough calories - especially as you seem quite active with all the swimming. But, it would look something like this.

Breakfast - 2 milky coffees/tea & bowl of cereal, with banana, full cream milk

Snack - 1 milky coffee/tea & 40g pack of nuts/trail mix (you could do a museli bar) (you can add a fruit if hungry)

Lunch - Grain sandwich/roll with a spread eg butter/marg or avocado; with a protein - egg/chicken/ham or cheese or whatever you like; with some salad in it. Serve of fruit.

Snack - 1 milk/juice type drink. Yoghurt add some seeds/sultanas if like (you can add a fruit if hungry)

Dinner - Anything you fancy. The lasagna you wrote about - with veg/salad. Or fish/chicken/meat in any way - just so long as you have bit of carb (potato/rice/grain) I like sweet potato; and few different colour veg added.

Dessert - A hot/iced cacao drink or a sustagen or small version of one of your smoothies. Things like that are supposed to keep your blood sugars okay for long fast, and also tryptophan to help you fall off to sleep. (You could have anything really - eg some dark choc or 1 ice cream/gelato - whatever you please)

Just that regular eating - helps your energy for the day. Gets your body used to it. Not get so starved that overeat. Have variety which is good too. And you don't feel deprived. I think you would need to add a bit more as I am at bottom of BMI and building up slowly with meals and lay around with no movement. But our bodies need food for fuel for breathing, sleeping etc. You would burn it off easy. But I guess remember portion sizes eg if at dessert icecream is 2 scoops, not 3,4 etc. But can be daily a treat. It is just where ppl overeat day in day out where it is a problem for them. You can fill up on berries all day long. I do lol x

[monkey_magic]

Hi Golden,

I'm smiling...I love your honesty and contribution.

I calculated how many calories I need in a day to lose weight and it was higher than normal because I'm so overweight. I post my meals to social media and I've been coached to reduce my portion sizes of my healthy food but ppl from my past don't know how oversized I've become, lol, and that I can in fact eat more and still lose weight.

I don't swim as much as I should and I also don't move much some days.

I tend to eat a lunch or dinner at bfast...I have odd food choices and sometimes I don't eat until lunch.

Your diet is well balanced and sounds good. I love that you can have two scoops of icecream.

I made a massive salad today with pecan and walnuts added...even had some bread.

We are all on our own health journey hey.

I'm pretty sure I'm also repairing my body. I clock in as being morbidly obese which is risky to my health. Need to desperately burn my fat.

I wish U well Golden & all...we are capable of making small changes that lead to long term benefits.

And I will try your diet Golden. X

[monkey_magic]

I feel unhappy today because of what's happened to me and I don't know if I want to even eat today.

I won't explain it here since it's on my thread "should I suck this up".

Was having so many good days now I'm crushed.

Will probably just nibble on small things to keep nourished...but yeh don't even want to eat.

[golden82]

hi MM,

Sorry to read you were unhappy - just come onto thread now.. How are you today? Did you manage to eat the other day? I hope you did and took care of yourself. You have so much warmth for us all and if only you can direct some of back to yourself.

I saw you ate some babybel cheese the other day - I like that too, and have heaps in the fridge on standby. I like the blue low fat, but prefer the red full-fat lol. I have been really low mood since Friday. And overate yesterday and today because have been feeling so down. It only made me feel worse though. So tomorrow, I will get back on track with my eating. Seen your latest smoothie recipe - I like frozen smoothies best too. Chin up MM x and Shell and Sleepy 🙂