I AM STUFFED – Pagina 2

Geplaatst op mei 11, 2020augustus 18, 2020 door I AM STUFFED — Geef een reactie

Why cheatdays turn into cheatweeks

Dear readers,

‘12.000 calories cheatday’, ‘ 15.000 cheatday ‘, ‘I ate a dozen donuts from Dunkin’ or ‘I ate everything I craved for a day’. For people who do this as a job on YouTube, well okey they make their bucks with this. If it’s a healthy relationship with food….Well it depends how they deal with it the days after and before the cheat-days. How much calories do they eat to compensate this and how much exercise do they do to compensate it. And maybe most important; do they enjoy what they do and can they keep it up or are they crumbling behind the scenes. Eating until your stomach feels painful is not the way to go in my opinion. Keeping track of your calories the days after, because you want them to be as low as possible to stay the same weight is not the way to go in my opinion.

Eating EVERYTHING you want for a day in high quantities is not the way to go in my opinion. Why? Because you are going too extremes and we do not live in a time that extremes are necessary. We don’t live with a shortage of food (at least I am guessing the persons who reads this, if not, my apologies). We don’t need to eat everything we got and as much as possible, because you do not know when your next meal will be.

Often the titles I have written here above and the behavior that comes with are from RESTRICTION. Nobody want’s to hear ‘no you can’t have that’ and it’s even more difficult if it comes from yourself. At some point you will maybe say ‘I just can have a bite’ or ‘ I have been good for the whole week, so Friday is my cheatday’.

There are some people who can handle cheatdays and have a cheatmeal or the same amount of calories they normally have over the day, but choose not so healthy products. But a lot of people have black or white thoughts, making them go crazy when the product that they want so bad is finally there to eat.

After thousands of calories and not having any structure anymore in your eating (happens often). A lot of people deal with an after-blow for 2 days or so after. So maybe it’s not a week, but it definitely makes an impact

So why do you get a cheatweek or some cheatdays?

Restriction. Not eating when you want, how you want and how much you want.
Black and white thoughts. An apple is healthy, but eating a donut that taste like apples is a ‘shitty choice’, but my taste buds still want it (you feel torn in two thoughts).

How can you fix it?

By eating what you want, how much you want and how you want it.
Skip the black and white thoughts. It’s hard, but using less/no restriction can help that process. Food is not only fuel, it also has a mental aspect and taste aspect. You should try to feed that as well in healthy portions. For example take one donut a day as a snack, because it taste good and it reminds you of your youth. Not 12 on one day.

*One thing these cheatday binges are often not necessary for the body of healthy people. If you are underweight, have a low bodyfat or have an eating disorder these ‘binges’ might be very useful and your body is trying to tell you something. Go to your GP for help.

Hope this helps,

Queeny

Geplaatst op mei 1, 2020augustus 18, 2020 door I AM STUFFED — Geef een reactie

What I ate randomly the past two weeks

Dear readers,

Well these past two weeks were actually good, food wise speaking. I really enjoyed the foods I have been eating. I am not a person that really believes that you should eat oats only in the morning or a grilled cheese is only a lunch thing. So I eat the most random things at the most random moments. I try to opt for 200 grams of veggies each day and two pieces of fruit most of the time. It always ends in 3 pieces of fruit and either 300 grams of veggies or 100 grams or sometimes not at all. And to be honest that’s fine. You cannot always get what you want, right?

Next to this I ate some pork meat last week (19-26 april) and damn, not my jam. I was nauseous half of the day. I only eat some chicken sometimes and during my period a bit of red meat, in Dutch (ossenworst) a cured Jewish sausage on some bread. So that said, I think I’will keep eating a bit of meat (two days a week or less) and keep it vegetarian the rest of the week. Enjoy this one!

Simple slice of bread and an egg that looks like a fish if you ask me.

So these donuts were bought for the birthday of Dino (my dog) he got a little part on his birthday (22th of April) and we ate.. yeah the whole damn thing.

I am always team chocolate

I had a ‘whay I eat in a day’ on Instagram. This was rice with tofu and chickpeas. It was a high protein day without meat.

I call these my dietitian fries. low sugar and low fat sauces and fresh fries. It really saves you around 300 calories.

Tosti aka grilled cheese is my jam. Always.

Soaking biological chickpeas.

Some apple.

Some chicken with veggies. This was supper.

Protein shake with banana, almond milk and prozis whey.

Whole wheat egg breakfast wrap.

1/2 chicken burger with ketchup.

Dino’s birthday prayer (It’s a Hindu thing).

Dogfood at our home is almost always fresh meat, greens and rice.

I really craved this. Why on earth are there two in a package….

This has been either my lunch or breakfast. Banana, nuts, greek yoghurt 10% fat, jam and that’s it.

Your hormones (as a female) will be thankful for this or Turkish yoghurt 8%.

Brunch in the morning, cuz I had way too many appointments.

Fatty fish for the healthy fats.

Making a shake again :D.

These were snacks in the afternoon.

My breakfasts the last two weeks. Yes that’s soup.

I am so bad in pastry. And Lazy, so I often buy them. But these were Indonesian pastry with minced cow meat.

Greetings,

Queeny

Geplaatst op april 28, 2020augustus 18, 2020 door I AM STUFFED — Geef een reactie

Waarom advies van een diëtist niet zo snel wordt aangenomen (must read voor een diëtist)

Beste lezers,

Diëtisten zijn er al een goed aantal jaren om de gezondheid van de bevolking te verbeteren. Wij kunnen steeds beter advies geven door wetenschappelijke onderzoeken, maar ook door meer kennis te verkrijgen. Zo doen we aan master opleidingen, post-HBO’s en proberen we ook kennis uit andere werkvelden ’te weven’ in het zo best mogelijk kunnen helpen van de klant. Zo wordt je vaak mutlidisciplinaire geholpen als dat nodig is (met een psycholoog en/of fysiotherapeut). Maar geven we ook onze eigen touch eraan (denk aan opdrachten geven aan de klant of mindfulness toepassen).

Waarom nemen klanten dan met moeite het advies van een diëtist aan? Of houden ze het niet lang vol.

Het klinkt een beetje psychologisch, maar het komt omdat je advies vaak nog geen waarde heeft. Waarde kan je vaak toevoegen door redenen te geven. Denk maar aan: ‘Meneer u moet niet roken, want dan kan u kanker krijgen’. Dat is letterlijk maar een laag. Onderbouw je het met ‘Als u kanker krijgt, kan je jouw familie niet meer zien, je kleinkinderen en kan je niet meer elke zondag lekker vissen langs de kant van het Ijsselmeer.’ Dan geef je al veel meer inzicht aan de klant. Hij moet kijken in de toekomst.

Nu is het zo dat je dit vaak niet kan doen als je een klant voor het eerst ontmoet. Zelfs later moet je het gedoseerd vertellen. Het kan namelijk best wel hard aankomen en zelfs een beetje als een aanval. Nu kan ik je zeggen dat ze vaak (niet iedereen), maar veel mensen het antwoord al weten.

Wat nog belangrijk is dan dat jij het waarde geeft als diëtist; is dat de desbetreffende er waarde aan toevoegt. Dus als de man zou stoppen met roken en laten we zeggen dat hij een longcapaciteit meting gehad heeft voor het stoppen. En 3 maanden na het stoppen met roken nog een meting heeft en dit keer is het verbeterd. Dan is dat het waarde toevoegend moment, waardoor hij zijn nieuwe gedrag mogelijk kan volhouden.

Dit kan je natuurlijk ook in perspectief zien bij iemand die wilt afvallen, een te hoog cholesterol heeft en misschien iemand met een eetstoornis. Je moet als klant het een kans geven en het ‘gewoon laten gebeuren’. Dan kan je zien of wat de diëtist adviseert nou echt werkt en als het wel werkt, dan heb je jouw motivatie te pakken (als klant zijnde). Aan de diëtist is het om te zien (en te bedenken) in welke situatie je de klant kan gaan zetten waardoor hij/zij de waarde van je advies kan gaan ontdekken.

Uiteindelijk is dit een onderdeel van nog veel andere punten, waar je als diëtist en klant samen aan moet werken. Maar ‘waarde toevoegen’ is wel iets waar je rekening mee moet houden (in mijn perspectief dan) als klanten weerstand bieden of nog niet de ernst ergens van inzien.

Hopelijk was dit ergens informatief.

Queeny

Geplaatst op april 24, 2020augustus 18, 2020 door I AM STUFFED — Geef een reactie

Influences and problems with the menstrual cycle

Dear readers,

Influences on the menstrual cycle
A menstrual cycle seems so common, but it is actually a very complex event. It can easily get confused, causing you to have your period earlier and then later again. The disruption of certain hormones is the main cause of such irregular periods. A hormonal imbalance can have various causes. Sometimes there is no ovulation at all during the cycle. We then speak of anovulation.
Some reasons for an irregular cycle: stopping the contraceptive pill, thyroid problems, very intensive exercise, a hormonal imbalance and food shortages. The use of certain medicines, stress, smoking, excessive alcohol and drug use are also things that lead to irregular periods.
Menstrual cycle problems
Major irregularities or sudden changes in the cycle may indicate a problem, such as PCOS. With a short menstrual cycle, less than 21 days and a long cycle from 35 days, there may be something wrong, so that you are (temporarily) less fertile and may experience difficulty getting pregnant. In such cases it is better to contact your doctor.
Menstrual cycle and the pill
The birth control pill, or simply called the pill, releases a certain dose of hormones every day. This causes a disturbance of the different phases of the cycle. Ovulation is usually stopped, and the endometrium is rendered unsuitable for the implantation of a fertilized egg. In addition, the cervical mucus (cervical mucus) becomes much thicker. As a result, the sperm cells cannot move through the cervix towards the uterus. If you use the pill correctly, you are not fertile.
There are two different types of birth control pills: the regular birth control pill (combination pill) and the mini pill that is prescribed to breastfeeding women, smoking women over 35, women over 40, and women who are not allowed to use estrogen birth control pills for medical reasons.
Artificial menstrual bleeding from the pill
The combined pill consists of a strip with 21 tablets. One tablet should be taken daily until the strip is empty. A 7-day stop week follows. Day 8 is the start of a new strip. During the stop week, bleeding occurs. This is not actual menstruation, but an artificial withdrawal bleed or withdrawal bleed that results from the sudden drop in hormone levels. A withdrawal bleed usually lasts a bit shorter and is less profuse than a natural period.

Unlike the combination pill, the mini pill, which has a strip of 28 tablets, has no quitting week. You cannot regulate the artificial bleeding yourself, as is the case with the combination pill. There is a kind of menstruation, but you can not really set the clock. Irregular bleeding is a major drawback of the mini pill.

Greetings,

Queeny

Geplaatst op april 21, 2020augustus 18, 2020 door I AM STUFFED — Geef een reactie

If you think therapy will have all the answers…

Hello readers,

Therapy is something a lot of people with an eating disorder either fear, look up to or do not take serious at all. For all of those people this article could be helpful. I have some sentences that I will put into this article from a lady I spoke to on Instagram. That went crazy quick and I am thankful that people read these!

What’s in it for you?

Depending on how you look at it. It either is very helpful or not at all. ‘When I first went to therapy, they (GP and dietitian) told me that talking about it would help and speed up the proces’. Therapy and talking about your thoughts should help and yes it’s very nerve wrecking to talk about all the dark thoughts going on in your head, but you will feel relieved. It does depends how you ‘walk into therapy’. A lot of women and men with an eating disorder are often dishonest about either their foodintake or on how hard they work on the assignments they get from the therapist.

And I get that. There is so much going on and you know deep down it’s not oke what you are doing to yourself. The funny thing is, saying it out loud is actually the first steps to recovery. The shame you feel from talking about it is recovery. Having insight in these thoughts is recovery.

I always thought and I still believe; that working without judgement with a person suffering from an eating disorder is key. But sometimes it helps to be a bit judgy, because some people do get insight that the behavior is not something you should be proud of or is even harmful.

Your mindset stepping into therapy.

Wauw! The amount of people who walk into therapy not taking it serious or the amount of people who thinks it’s gonna ‘cure’ them is so big. And you know what, both are wrong. I highly advice you to go there with an open mind and blank thoughts.

Does this person really have the answers?

Well no, not one single helper in your journey will have all the answers. They do however have tips & tricks and I highly advice you to listen to them and use them in everyday life. How sooner you say yes to recovery, how sooner this will ends.

Much love,

Queeny

Geplaatst op april 15, 2020augustus 18, 2020 door I AM STUFFED — Geef een reactie

Why body positivity isn’t always that positive….

Hello readers,

I find it kinda scary to write this. Because such a helpful mindset is going to get some bashing. First is first. Being happy with your body is a good thing and always will be. It’s important to have positive feelings towards your body*.

What I see with a lot of people including myself

I put a little star behind the last sentence, because exactly that shows a problem in my eyes. A lot of people are not connected with their body. It’s like they have their mind and thoughts and the second part is their body. So they are not working with each other, but against each other. For example: ‘I wan’t to be a size (blank) and this stupid body is just heavy and holding me back’. I had the same, but not size wise. I did everything to get my period back and still I did not get it back. It took 4 years!

Looking back now, I know why. I did everything physically to get it back, but not mentically. It takes these two, to get yourself healthy. And that’s why I find body positivity so good. It learns you to connect the two.

Always being happy with your body…

I think being happy with your body all the time is very unrealistic. For example. Let’s take a pregnant woman. She is happy and proud that she could carry her baby for 9 months. The moment she gave birth and all the months after that are a roller-coaster! She maybe lose hair, have frequent bleedings and maybe she is not that happy with her body doing that. And guess what that’s okey. It could also be with you fitting pants in shop and thinking ‘Aahh why are these pants not looking well on me’. You can have these moments, acknowledge them and move on. Don’t stick with them. I feel that people who want to become body positive, think there’s this rule that you should always be positive. Like ‘unwritten rules’ they make for themselves. This is not your new addiction or coping mechanism. It’s taking the time to get to know yourself, find the positives and hold on to them.

Feeling pressure from the outside world

I am going to give you an example again, but maybe it’s not really the case for you at the moment. What if you had an health influencer. She is totally body positive. Her whole page is about it. This lady is a bit on the heavier side, but for now is healthy. Then there’s a day she heard from her doctor she needs to lose some weight for her blood pressure and eat a bit more healthier. She does, but her followers do not understand. ‘why are you losing weight? I thought you were happy with your body’. It could be the other way around as well. Maybe you have a page as a fitness influencer and you are ripped, but it’s tempering your health. So you need to gain some weight and lose the abs for a while. Choosing to gain weight is the healthy choice at the moment.

They feel pressure from the outside world to look a certain way and be positive about it all the time…

Always choose you and what is best for you. That is being body positive. Having the connection with your body and understanding what it wants. That ‘pressure’ you feel is an assumption you make of people thoughts. And there will always be a group who will try to bring you down, but the group that supports you is always stronger <3

I find it so sad that if people feel that pressure, but understand that you are the most important person in your life.

Certain rules

Then there is this group of people who make certain rules. about body positivity. You will be only body positive if you do xxx things. Maybe it’s using lotion for your body everyday or working out everyday. Or worse, only yoga is treating your body well… (yickes!).

There are no rules…Period..

If you do something and your body and mind gain strength, happiness or health from it. Go for it!

Much love,

Queeny

Geplaatst op april 13, 2020augustus 18, 2020 door I AM STUFFED — Geef een reactie

How to eat sustainable?

Hello readers,

We all want to be more sustainable, but how do we do that? Today I translated the page of the Government health Institution (Het Voedingscentrum). They use 7 steps for being more sustainable. (Would you like to read the Dutch version? Go here.)

1. Waste as little food as possible. If you buy, cook and store smartly, you don’t have to waste as much food. The food is then produced for a reason. Making a shopping list and a weekly menu helps you to do smart shopping. Custom cooking is easy with a kitchen scale or a measuring cup. And by keeping food in the right place, it will last longer. You do not have to throw away products with an expired best before date, such as dairy products. Look, smell and taste a little to judge the quality.

2. Eat less red and processed meat. Meat has a high environmental impact. Red meat in particular (beef, pork, goat and sheep) is very damaging to the environment. Therefore, replace red and processed meat with legumes such as beans, lentils or chickpeas, unsalted nuts or egg. You can also choose sustainable fish with an MSC or ASC quality mark. Replace cold cuts on bread with roasted vegetables, hummus or other vegetable spreads.

3. Don’t take more dairy and cheese than you need. For your health it is beneficial to take a few servings of dairy every day (approx. 300 – 450 ml of milk / yogurt) and about 40 grams of cheese (approx. 2 sandwiches). More is not necessary. Eating a lot of cheese in particular creates a high environmental impact. Therefore, regularly invest your sandwich with vegetables, fruit, hummus or peanut butter / nut spread.

4. Don’t eat more than you need and avoid snacks and sweets. If everyone who eats too much eats less, this will bring a lot of environmental benefits. So don’t eat more than you need. In particular, avoid unhealthy products that are high in calories such as fried snacks, chips, biscuits, cakes, candies, and ice cream. Check here how much you need, or fill in the Eetmeter.

5. Drink as little sugary drinks and alcohol as possible. Soft drinks, fruit juices and alcohol have a high climate impact and are not good for your health. Therefore, especially drink water and tea and coffee without sugar. Tap water is the least harmful to the environment. With coffee and tea you can pay attention to the Fairtrade (Max Havelaar), UTZ and Rainforest Alliance quality marks.

6. Go for whole grain cereals, fruits and vegetablesWhen putting your meal together, prefer plant-based products. Think of whole grain cereals, vegetables, fruit, potatoes, legumes, a handful of nuts and vegetable oils every day. Most plant products have a low climate load.

7. With fruit and vegetables, pay attention to origin and seasonFruit and vegetables have a low environmental impact. If you take seasonal products and pay attention to the origin, you are completely green. Choose vegetables that have a low environmental pressure all year round. Think of broccoli, red cabbage, leek, beetroot, onion, carrots, chicory and celery. Products from outside Europe that arrive by plane have a higher climate impact. This also applies to vegetables from heated greenhouses. Consult the fruit and vegetable calendar and choose for the fruit in your current month.

Hope this helped. Big shoutout to the Voedingscentrum!

Greetings,

Queeny

Geplaatst op april 12, 2020augustus 18, 2020 door I AM STUFFED — Geef een reactie

What I ate while stuck @home.

Hello readers,

Another what I ate. To be honest; I never put so much afford in making pics of my food. I do not get the fuzz really, but if I can give someone inspiration, sure why not. This week was more of a ‘I wanna eat candy, a lot of candy’. So I did and I must say, I am good for a while now. Ooh! I am trying, working on my picture quality, next week better pictures.

Signature Queeny food. I always eat this in the morning. 48+ cheese is BEA <3.

This is my legit favorite childhood candy. banana flavour with Liquorice.

This was breakfast as well. I eat what I want when I want and I always get my greens in and fruits. So I never get worried and you should not either!

My friend cooking up something from Suriname, I believe.

My friends food @work. She is goals <3. She is a vegan and I love her food plates.

Rice crackers with 48+ old cheese.

My mom made fresh peas and made mash out of it. It was….too healthy.

Haribo!

Favorite of the week! Soy milk, raw oats, mango, dried apricot and banana.

I always eat my fruits. It will maybe be 5 days in a year that I do not eat fruit and I always feel ill not eating it.

Rye bread and 100% peanut butter I had 2 slices but my dumb-ass took the photo too late.

Beets are BEA.

Pizza with beets and tofu.

Pizza Funghi

And done!

Adios,

Queeny

Geplaatst op april 7, 2020augustus 18, 2020 door I AM STUFFED — Geef een reactie

How to handle fearfoods?

Hello readers,

Let’s start out with one thing. Everyone in the ED community has one or more fearfoods. I WILL NOT name a certain food here as a fearfood, because I know people will somehow connect dots and think that food would be bad and somehow will be going to avoid that. So how can you work towards eating a fearfood?

Identify the feelings

I think a lot of foods get the name ‘fearfood’, because it causes a certain reaction. So I am going to take you in this process.

Food item > emotions > reaction

The food item could be anything. The emotion that comes afterwards could be fear, anxiety, disappointed, disgust or more. The reaction could be; purging, way to much exercise, crying, binge eating etc.

Recognize yourself? Good, then you have some insight in the situation. So try to write down your emotions when you eat a food item. Try it in the same sequence as above. I ate product x > this gave me anxiety > after that I started a compulsive workout.

It may gives some insight in your behavior. I mean your dad, sis or best friend are not having this sequence so why should you?

Turn that list around

I somehow guess you have a list in your head, or in your room, or on your phone with foods that are an absolute no no. Well guess what! We are going to make that a yes yes. If you can put all the time in making a list with foods you cannot eat, well let’s use it for more activities. Like trying the foods :p.

If you do not want to be stuck in the shitty situation you brought yourself in, challenge yourself! Be brave and fight your ED. I can tell you now, it won’t be easy everyday, but it will get better. The only way you get rid of an ED is by doing exactly the opposite from your ED thoughts!

So try at least 5 days (preferable 7 days) in a week a product that you find troublesome. So it can look like the following:

I ate product x > this gave me anxiety > after that I started a compulsive workout > I am going to eat this product on Monday at breakfast.

Keep this in mind, because we are taking it to the next subject.

Use the 0-10 scale

This scale is often use by dietitians. ‘How do you feel on a scale of 0-10? Ohhh its a 5? Why not a 6?’ We will be using this a different kind of way. So let’s take the part we made in the last sub-chapter.

I ate product xx > this gave me anxiety> after that I started a compulsive workout > I am going to eat this product on Monday at breakfast > On a scale of 0-10, I will give my anxiety a 8.

Do this a week later and review your anxiety.

I ate product x > this gave me anxiety > after that I started a compulsive workout > I am going to eat this product on Monday at breakfast > On a scale of 0-10, I will give my anxiety a 6.8.

Keep track of your progress! It’s easy to get lost in the thought there is no progression, but if you have it on paper, your mind can’t argue with that!

Eat and repeat!

I said it before and will say it again. If you can repeat your bad habits everyday, why can’t you repeat the nurturing habits of giving yourself enough food, love, sleep and less stress? I know you can and so do you. You are going to beat your ED by eating a bite more, having dessert after dinner, eating that fearfood and enjoying what you eat.

Best of luck,

Queeny

Geplaatst op april 2, 2020augustus 18, 2020 door I AM STUFFED — Geef een reactie

What are the most easy food swaps you can make?

Hello readers,

In the Netherlands we have/had this great campaign ‘eetwissel’ translated to ‘swapping products. I am a huge fan of this! It is a simple way to get more nutritious foods in your daily foodpalet. A little disclaimer; I do not own these pictures and if you want to know more, check out: www.voedingscentrum.nl Even if you Dutchies missed out, check this out. My general advice for not so healthy foods is that you can have it daily! Make sure that your base is good ( 2 servings of fruit, 200-250gr vegetables, whole grains, (vegetarian) lean unprocessed meats, (non) dairy and healthy fats. If that’s your base, you can sip on some juice, eat a biscuit or so per day.

food swaps

Swap fruit juice for infused water.

Swap gingerbread/cake slices/ biscuits for fruit. I would advice you to make some banana bread too.

You could also swap it for whole wheat bread.

You could also swap this for some veggies with hummus or seaweed chips in my opinion.

Some veggie patties are always a good idea! Try too look for some unprocessed meat replacements (seitan, natural tofu and tempeh)

Ham and other bread toppings that are processed can give you a higher risk on colon cancer. So swap it for eggs, cottage cheese, fruits and peanut butter.